Discover how to make Oshi Palov, a delicious Afghan rice dish featuring tender lamb, aromatic onions, sweet carrots, and a blend of flavorful spices. This traditional recipe combines savory and aromatic ingredients to create a satisfying meal that's perfect for any occasion. Follow our step-by-step guide to prepare this classic Afghan comfort food.

Ingredients:

- 2 cups basmati rice

- 1 lb lamb, cut into bite-sized pieces

- 2 large onions, finely chopped

- 2 large carrots, peeled and sliced into thin strips

- 3 cloves garlic, minced

- 1 tbsp ginger, minced

- 1/2 cup vegetable oil or ghee

- 1 tsp cumin seeds

- 1 tsp coriander powder

- 1/2 tsp turmeric powder

- 1/2 tsp paprika

- 1/2 tsp ground black pepper

- 1/2 tsp ground cinnamon

- 1/4 tsp ground cloves

- 1/4 tsp ground cardamom

- 4 cups water or beef broth

- Salt to taste

- Fresh coriander for garnish (optional)

Instructions:

Prepare the Rice:

  - Rinse the basmati rice under cold water until the water runs clear. Soak in water for 30 minutes, then drain.

Cook the Lamb:

  - In a large pot or Dutch oven, heat the oil or ghee over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds.

  - Add the chopped onions and cook until they turn golden brown, about 5-7 minutes.

  - Stir in the minced garlic and ginger, cooking for another 2 minutes.

  - Add the lamb pieces and cook until browned on all sides, about 8-10 minutes.

Add Spices and Carrots:

  - Mix in the coriander powder, turmeric, paprika, black pepper, cinnamon, cloves, and cardamom. Stir well to coat the lamb with the spices.

  - Add the sliced carrots and cook for another 5 minutes, allowing them to soften slightly.

Cook the Rice:

  - Add the soaked and drained rice to the pot, gently stirring to combine with the lamb and spices.

  - Pour in the water or beef broth and season with salt to taste. Bring to a boil.

  - Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the rice and lamb are fully cooked and tender.

Finish and Serve:

  - Remove the pot from heat and let it sit, covered, for 10 minutes to allow the flavors to meld.

  - Fluff the rice with a fork and garnish with fresh coriander if desired.

Serve your Oshi Palov hot, and enjoy this flavorful Afghan dish with a side of yogurt or a fresh salad.

Nutritional values

Basmati Rice (2 cups)

 - Calories: Approximately 190

 - Protein: 4g

 - Carbohydrates: 40g

 - Fat: 0g

Total for 2 cups cooked:

 - Calories: Approximately 380

 - Protein: 8g

 - Carbohydrates: 80g

 - Fat: 0g

Benefits: Provides a good source of carbohydrates for energy. Basmati rice is aromatic and fluffy, making it a popular choice for many dishes.

Lamb (1 lb, cut into bite-sized pieces)

 - Calories: Approximately 294

 - Protein: 25g

 - Carbohydrates: 0g

 - Fat: 22g

Total for 1 lb (450g):

 - Calories: Approximately 1,323

 - Protein: 113g

 - Carbohydrates: 0g

 - Fat: 99g

Benefits: Rich in protein and essential nutrients like iron, zinc, and vitamin B12. Provides a hearty flavor and tender texture to dishes.

Onions (2 large, finely chopped)

 - Calories: Approximately 44

 - Protein: 1g

 - Carbohydrates: 10g

 - Fat: 0g

Total for 2 large onions:

 - Calories: Approximately 88

 - Protein: 2g

 - Carbohydrates: 20g

 - Fat: 0g

Benefits: Adds flavor and sweetness. Contains antioxidants and compounds that may offer anti-inflammatory and immune-boosting benefits.

Carrots (2 large, peeled and sliced)

 - Calories: Approximately 25

 - Protein: 0.5g

 - Carbohydrates: 6g

 - Fat: 0g

Total for 2 large carrots:

 - Calories: Approximately 50

 - Protein: 1g

 - Carbohydrates: 12g

 - Fat: 0g

Benefits: Rich in beta-carotene, fiber, and vitamin A. Supports eye health and provides a natural sweetness.

Garlic (3 cloves, minced)

 - Calories: Approximately 4

 - Protein: 0.2g

 - Carbohydrates: 1g

 - Fat: 0g

Total for 3 cloves:

 - Calories: Approximately 12

 - Protein: 0.6g

 - Carbohydrates: 3g

 - Fat: 0g

Benefits: Known for its potential to support heart health, boost immunity, and add flavor to dishes.

Ginger (1 tbsp, minced)

 - Calories: Approximately 5

 - Protein: 0.1g

 - Carbohydrates: 1g

 - Fat: 0g

Benefits: Provides a warming flavor and may help with digestion and nausea.

Vegetable Oil or Ghee (1/2 cup)

 - Calories: Approximately 120

 - Protein: 0g

 - Carbohydrates: 0g

 - Fat: 14g

Total for 1/2 cup (8 tablespoons):

 - Calories: Approximately 960

 - Protein: 0g

 - Carbohydrates: 0g

 - Fat: 112g

Benefits: Used for cooking and adds richness. Ghee provides additional flavor and may have benefits like improved digestion.

Cumin Seeds (1 tsp)

 - Calories: Approximately 8

 - Protein: 0.4g

 - Carbohydrates: 1g

 - Fat: 0.4g

Benefits: Adds a warm, earthy flavor. Contains antioxidants and may aid digestion.

Coriander Powder (1 tsp)

 - Calories: Approximately 5

 - Protein: 0.2g

 - Carbohydrates: 1g

 - Fat: 0g

Benefits: Provides a citrusy flavor and contains antioxidants.

Turmeric Powder (1/2 tsp)

 - Calories: Approximately 8

 - Protein: 0.2g

 - Carbohydrates: 1.5g

 - Fat: 0g

Benefits: Known for its anti-inflammatory properties and may support overall health.

Paprika (1/2 tsp)

 - Calories: Approximately 6

 - Protein: 0.3g

 - Carbohydrates: 1g

 - Fat: 0g

Benefits: Adds a mild, sweet heat and contains antioxidants.

Black Pepper (1/2 tsp)

 - Calories: Approximately 3

 - Protein: 0.1g

 - Carbohydrates: 0.8g

 - Fat: 0g

Benefits: Adds a spicy kick and may enhance the absorption of nutrients.

Cinnamon (1/2 tsp)

 - Calories: Approximately 3

 - Protein: 0.1g

 - Carbohydrates: 0.8g

 - Fat: 0g

Benefits: Adds warmth and sweetness. May have anti-inflammatory and antioxidant properties.

Cloves (1/4 tsp)

 - Calories: Approximately 2

 - Protein: 0.1g

 - Carbohydrates: 0.5g

 - Fat: 0g

Benefits: Provides a strong flavor and may support digestive health.

Cardamom (1/4 tsp)

 - Calories: Approximately 3

 - Protein: 0.1g

 - Carbohydrates: 0.6g

 - Fat: 0g

Benefits: Adds a sweet and spicy flavor. May aid in digestion and have anti-inflammatory effects.

Water or Beef Broth (4 cups)

 - Calories: Approximately 15

 - Protein: 1g

 - Carbohydrates: 0g

 - Fat: 1g

Total for 4 cups:

 - Calories: Approximately 60

 - Protein: 4g

 - Carbohydrates: 0g

 - Fat: 4g

Benefits: Adds flavor and moisture to the dish.

Salt (to taste)

 - Calories: 0

 - Protein: 0g

 - Carbohydrates: 0g

 - Fat: 0g

Benefits: Enhances the flavor of the dish. Use in moderation to manage sodium intake.

Fresh Coriander (for garnish, optional)

 - Calories: Approximately 1

 - Protein: 0g

 - Carbohydrates: 0g

 - Fat: 0g

Benefits: Adds freshness and a hint of citrus. Contains antioxidants and may support digestion.

These ingredients together create a flavorful and nutritious meal, balancing protein, carbohydrates, and various health benefits from spices and vegetables.