Azerbaijani Plov, also known as Azerbaijani Pilaf or Ash Polow, is a cherished rice dish hailing from Azerbaijan. With origins dating back to ancient Persia, this one-pot wonder is a delicious blend of tender meat, fragrant rice, and an array of vegetables, cooked to perfection with aromatic spices. This dish symbolizes togetherness and celebration, traditionally prepared in a large, heavy-bottomed pot called a "kazan." Variations include lamb, beef, or chicken, layered with spices like cumin, turmeric, and paprika, along with dried fruits for a touch of sweetness. Azerbaijani Plov is not only a meal but a tradition that reflects the rich cultural heritage of Azerbaijan. Rich in protein and vitamins from the meat and vegetables, this dish also provides dietary fiber from the rice and dried fruits. Recognized by UNESCO as an intangible cultural heritage, Azerbaijani Plov embodies the essence of Azerbaijani hospitality and culinary pride. Whether enjoyed during special occasions or everyday gatherings, Azerbaijani Plov offers a tantalizing glimpse into the heart and soul of this captivating nation.

Ingredients:

1- 500g basmati rice

2- 500g lamb or beef, cubed

3- 2 large onions, thinly sliced

4- 3 carrots, julienned

5- 4 garlic cloves, minced

6- 1 teaspoon cumin seeds

7- 1 teaspoon turmeric powder

8- 1 teaspoon paprika

9- 1 teaspoon ground black pepper

10- 1 teaspoon salt (adjust to taste)

11- 100g dried fruits (raisins, apricots, or prunes)

12- 4 tablespoons vegetable oil

13- 1 liter water or broth

method step by step

Step 1:

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

Step 2:

Heat the vegetable oil in a large, heavy-bottomed pot over medium heat. Add the sliced onions and sauté until golden brown.

Step 3:

Add the meat cubes to the pot and cook until browned on all sides. Stir in the minced garlic and cook for an additional minute.

Step 4:

Add the julienned carrots and cook for about 5 minutes until they begin to soften.

Step 5:

Sprinkle the cumin seeds, turmeric powder, paprika, black pepper, and salt over the meat and vegetables. Stir well to evenly coat everything with the spices.

Step 6:

Pour the water or broth into the pot and bring it to a boil. Reduce the heat to low, cover the pot, and simmer for about 1 hour until the meat is tender.

Step 7:

Remove the meat and vegetables from the pot using a slotted spoon and set them aside.

Step 8:

Spread half of the soaked and drained rice over the bottom of the pot. Layer the meat and vegetables on top, followed by the remaining rice.

Step 9:

Make small holes in the rice with the handle of a wooden spoon. This will allow steam to escape and prevent the rice from getting mushy.

Step 10:

Cover the pot with a tight-fitting lid and cook on low heat for about 30 minutes, or until the rice is tender and fluffy.

Step 11:

In a separate pan, heat a small amount of vegetable oil and fry the dried fruits until they become plump and slightly caramelized.

Step 12:

Once the rice is cooked, remove the pot from the heat and let it rest, covered, for about 10 minutes.

Step 13:

Fluff the rice with a fork, gently mixing in the dried fruits.

Step 14:

Serve the Azerbaijani Plov hot, garnished with fresh herbs if desired.

Notes:

1- Traditionally, Azerbaijani Plov is cooked using lamb, but you can substitute it with beef if preferred.

2- You can add other vegetables such as bell peppers or peas to the dish for additional flavor and color.

3- The dried fruits add a touch of sweetness to the dish and complement the savory flavors. Feel free to adjust the amount or variety of dried fruits according to your taste.

Nutrition Facts (per serving, approximate values):

• Calories: 450
• Protein: 25g
• Carbohydrates: 55g
• Fat: 15g
• Fiber: 4g
• Sodium: 550mg

Please note that the nutrition facts may vary depending on the specific ingredients

Here are the approximate nutrition facts for some of the key ingredients used in Azerbaijani Plov:

1. Basmati Rice (100g):

• Calories: 356
• Protein: 7.6g
• Carbohydrates: 78g
• Fat: 0.6g
• Fiber: 1.3g
• Sodium: 1mg

benefits:

• Low Glycemic Index: Basmati rice has a lower glycemic index compared to other rice varieties, meaning it causes a slower increase in blood sugar levels.
• Source of Energy: It's a good source of carbohydrates, providing energy for the body.
• Nutrient Content: Basmati rice contains essential nutrients like vitamins and minerals, including B vitamins and selenium.

2. Lamb (Lean, 100g):

• Calories: 258
• Protein: 25g
• Carbohydrates: 0g
• Fat: 17g
• Fiber: 0g
• Sodium: 65mg

benefits:

• protein: Both lamb and beef are excellent sources of high-quality protein, essential for muscle repair and growth.
• Iron: They provide heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant foods.
• Vitamins and Minerals: Lamb and beef contain various vitamins and minerals, including B vitamins, zinc, and selenium.

3. Beef (Lean, 100g):

• Calories: 250
• Protein: 26g
• Carbohydrates: 0g
• Fat: 17g
• Fiber: 0g
• Sodium: 56mg

benefits:

• Antioxidants: Onions are rich in antioxidants, particularly flavonoids like quercetin, which have anti-inflammatory and immune-boosting properties.
• Prebiotic Fiber: They contain prebiotic fibers that support the growth of beneficial gut bacteria, promoting digestive health.
• Vitamin C: Onions provide vitamin C, an essential nutrient with antioxidant properties.

4. Onion (Raw, Medium-sized):

• Calories: 44
• Protein: 0.9g
• Carbohydrates: 10g
• Fat: 0.1g
• Fiber: 1.7g
• Sodium: 2mg

benefits:

• Beta-Carotene: Carrots are rich in beta-carotene, a precursor to vitamin A, important for vision health and immune function.
• Fiber: They contain soluble and insoluble fiber, which aids digestion and helps maintain bowel regularity.
• Antioxidants: Carrots provide antioxidants like vitamin C and lutein, which help protect cells from damage.

5. Carrot (Raw, Medium-sized):

• Calories: 25
• Protein: 0.6g
• Carbohydrates: 6g
• Fat: 0.1g
• Fiber: 1.7g
• Sodium: 42mg

benefits:

• Beta-Carotene: Carrots are rich in beta-carotene, a precursor to vitamin A, important for vision health and immune function.
• Fiber: They contain soluble and insoluble fiber, which aids digestion and helps maintain bowel regularity.
• Antioxidants: Carrots provide antioxidants like vitamin C and lutein, which help protect cells from damage.

6. Vegetable Oil (1 tablespoon):

• Calories: 120
• Protein: 0g
• Carbohydrates: 0g
• Fat: 14g
• Fiber: 0g
• Sodium: 0mg

benefits:

• Healthy Fats: Vegetable oils like canola or olive oil provide unsaturated fats, which are beneficial for heart health when consumed in moderation.
• Vitamin E: They contain vitamin E, an antioxidant that helps protect cells from damage caused by free radicals.
• Omega-3 Fatty Acids: Some vegetable oils, like flaxseed oil, contain omega-3 fatty acids, which are important for brain health and reducing inflammation.

Please note that the nutrition facts provided are approximate values and can vary based on the specific brand, variety, and cooking methods used. It's always recommended to refer to the nutrition labels of the specific ingredients you use for more accurate information.