Pilau is a flavorful rice dish with spices, meat , vegetables , and sometimes peas or beans . Popular globally , it’s loved for its rich taste and versatility .

Pilau has a long history, originating in the Middle East and spreading through trade routes to various parts of the world, including South Asia, Africa, and the Caribbean. Its roots can be traced back to ancient Persia, where it was known as "pilav" or "pilaf." Over time, different regions adapted the recipe to their own culinary traditions, incorporating local ingredients and spices. Today, pilau remains a beloved dish enjoyed in diverse cultures, each with its own unique twist on this delicious rice recipe.

Ingredients:

- 2 cups long-grain rice

- 1 lb meat (chicken, beef, or lamb), diced

- 1 onion, chopped

- 2 cloves garlic, minced

- 2 carrots, diced

- 1 bell pepper, diced

- 1 cup peas (fresh or frozen)

- 2 cups chicken or vegetable broth

- 2 tablespoons oil

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon turmeric

- Salt and pepper to taste

- Fresh cilantro for garnish (optional)

Method:

1. Rinse the rice under cold water until the water runs clear. Drain and set aside.

2. In a large pot or skillet, heat the oil over medium heat. Add the diced meat and cook until browned on all sides. Remove the meat from the pot and set aside.

3. In the same pot, add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute.

4. Add the diced carrots and bell pepper to the pot and cook for 5 minutes, until slightly softened.

5. Return the cooked meat to the pot and add the rinsed rice, peas, ground cumin, ground coriander, turmeric, salt, and pepper. Stir to combine everything evenly.

6. Pour in the chicken or vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.

7. Remove the pot from the heat and let it sit, covered, for 5 minutes.

8. Fluff the pilau with a fork and garnish with fresh cilantro if desired before serving. Enjoy your delicious spiced rice dish!

Nutrition Value:

1. Long-grain rice (2 cups):

  - Calories: Approximately 400 kcal

  - Carbohydrates: Approximately 88 grams

  - Protein: Approximately 8 grams

  - Fat: Approximately 1 gram

  - Sodium: Minimal

  - Cholesterol: 0 mg

  - Vitamins and Minerals: Contains small amounts of B vitamins, iron, and magnesium.

  - Nutritional Benefit: Rich in carbohydrates, providing energy. Contains some protein and fiber.

2. Meat (1 lb):

  - Calories: Varies depending on the type of meat (approx. 600-800 kcal for chicken, 800-1000 kcal for beef or lamb)

  - Carbohydrates: Minimal

  - Protein: Approximately 80-100 grams

  - Fat: Approximately 30-40 grams

  - Sodium: Varies

  - Cholesterol: Varies (approx. 200-300 mg)

  - Vitamins and Minerals: Rich in protein, iron, zinc, and B vitamins (such as B12 and niacin).

  - Nutritional Benefit: Excellent source of protein and essential nutrients like iron and B vitamins.

3. Onion (1 medium, chopped):

  - Calories: Approximately 40 kcal

  - Carbohydrates: Approximately 10 grams

  - Protein: Approximately 1 gram

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: 0 mg

  - Vitamins and Minerals: Rich in vitamin C, vitamin B6, and potassium.

  - Nutritional Benefit: Provides flavor and nutrients like vitamin C and potassium.

4. Garlic (2 cloves, minced):

  - Calories: Approximately 10 kcal

  - Carbohydrates: Approximately 2 grams

  - Protein: Approximately 0.5 grams

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: 0 mg

  - Vitamins and Minerals: Contains small amounts of vitamin C, vitamin B6, and manganese.

  - Nutritional Benefit: Known for its immune-boosting properties and adds flavor to dishes.

5. Carrots (2 medium, diced):

  - Calories: Approximately 50 kcal

  - Carbohydrates: Approximately 12 grams

  - Protein: Approximately 1 gram

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: 0 mg

  - Vitamins and Minerals: Excellent source of vitamin A, vitamin K, and potassium. Also contains some vitamin C and fiber.

  - Nutritional Benefit: Provides antioxidants like beta-carotene, supports eye health, and adds natural sweetness to the dish.

6. Bell Pepper (1 medium, diced):

  - Calories: Approximately 25 kcal

  - Carbohydrates: Approximately 6 grams

  - Protein: Approximately 1 gram

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: 0 mg

  - Vitamins and Minerals: Rich in vitamin C, vitamin A, and potassium. Also contains fiber.

  - Nutritional Benefit: Provides antioxidants, supports immune function, and adds vibrant color to the dish.

7. Peas (1 cup, fresh or frozen):

  - Calories: Approximately 60 kcal

  - Carbohydrates: Approximately 11 grams

  - Protein: Approximately 4 grams

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: 0 mg

  - Vitamins and Minerals: Good source of vitamin K, vitamin C, and manganese. Also contains fiber.

  - Nutritional Benefit: Adds protein, fiber, and vitamins to the dish, contributing to overall nutrition.

8. Chicken or Vegetable Broth (2 cups):

  - Calories: Varies (approximately 10-20 kcal per cup)

  - Carbohydrates: Varies

  - Protein: Varies

  - Fat: Varies

  - Sodium: Varies (depending on the type and brand)

  - Cholesterol: Varies

  - Vitamins and Minerals: May contain small amounts of vitamins and minerals, depending on the ingredients.

  - Nutritional Benefit: Adds flavor and moisture to the dish. Can provide some additional nutrients if homemade or low-sodium.

9. Oil (2 tablespoons):

  - Calories: Approximately 240 kcal

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: Approximately 28 grams

  - Sodium: 0 mg

  - Cholesterol: 0 mg

  - Vitamins and Minerals: Contains vitamin E and small amounts of vitamin K.

  - Nutritional Benefit: Adds richness and flavor to the dish. Contains healthy unsaturated fats.

I hope this breakdown helps you understand the nutritional aspects of each ingredient!