Originating in the Arabian Peninsula, Mandi is a traditional rice dish celebrated for its rich flavors and aromatic spices. This dish typically features tender, slow-cooked meat, often lamb or chicken, served atop a bed of fragrant rice. The meat is marinated in a blend of spices, including cardamom, cinnamon, cloves, and nutmeg, before being cooked over a low flame for hours, allowing the flavors to meld and intensify. Mandi holds cultural significance, often served during festive occasions and gatherings, showcasing the culinary heritage of the region. With its combination of succulent meat and fragrant rice, Mandi continues to captivate palates worldwide, offering a taste of tradition and history with every savory bite.

Ingredients:

- 500g lamb or chicken, cut into pieces

- 2 cups basmati rice

- 4 cups water

- 1 large onion, finely chopped

- 4 cloves garlic, minced

- 2 tablespoons Mandi spice mix (or a blend of ground cardamom, cinnamon, cloves, and nutmeg)

- Salt, to taste

- 2 tablespoons vegetable oil

Method:

1. Rinse the rice under cold water until the water runs clear, then soak it in water for 30 minutes.

2. In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, sautéing until they turn golden brown.

3. Add the meat pieces to the pot and cook until browned on all sides.

4. Sprinkle the Mandi spice mix (or individual spices) over the meat and stir well to coat.

5. Pour in the water and bring it to a boil. Reduce the heat to low, cover the pot, and simmer for 1-2 hours until the meat is tender and cooked through.

6. Once the meat is cooked, remove it from the pot and set it aside.

7. Drain the soaked rice and add it to the pot with the remaining liquid. Season with salt to taste.

8. Bring the rice to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes until the rice is cooked and fluffy.

9. To serve, arrange the cooked rice on a platter and top it with the cooked meat. Enjoy the Mandi hot, with additional sauce or yogurt on the side if desired.

Nutrition Value:

1. Lamb or Chicken (500g):

  - Calories: Approximately 750-1000 kcal (varies based on type and cut)

  - Carbohydrates: 0g

  - Protein: Approximately 100-130g

  - Fat: Approximately 35-50g

  - Sodium: Varies based on preparation, usually 70-100mg per 100g

  - Cholesterol: Approximately 100-150mg

  - Nutritional Benefits: Rich in protein, essential amino acids, iron, zinc, and B vitamins.

2. Basmati Rice (2 cups):

  - Calories: Approximately 400-450 kcal

  - Carbohydrates: Approximately 90-100g

  - Protein: Approximately 8-10g

  - Fat: Approximately 0-2g

  - Sodium: Varies, usually minimal (less than 5mg)

  - Cholesterol: 0mg

  - Nutritional Benefits: Good source of carbohydrates, provides energy, contains some fiber, and a variety of vitamins and minerals like niacin, thiamine, and selenium.

3. Water (4 cups):

  - Calories: 0 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Essential for hydration, supports bodily functions, helps with digestion, and carries nutrients to cells.

4. Onion (1 large):

  - Calories: Approximately 45-60 kcal

  - Carbohydrates: Approximately 10-15g

  - Protein: Approximately 1-2g

  - Fat: 0g

  - Sodium: Approximately 5-10mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Contains fiber, vitamins (C, B6), and minerals (potassium, folate), and antioxidants, supports immune health and digestion.

5. Garlic (4 cloves):

  - Calories: Approximately 16-20 kcal

  - Carbohydrates: Approximately 3-4g

  - Protein: Approximately 1g

  - Fat: 0g

  - Sodium: Approximately 1-2mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Rich in allicin, antioxidants, vitamins (C, B6), and minerals (manganese, selenium), supports immune health, heart health, and may have antimicrobial properties.

6. Mandi Spice Mix (2 tablespoons):

  - Calories: Approximately 20-30 kcal

  - Carbohydrates: Approximately 4-6g

  - Protein: Approximately 1g

  - Fat: Approximately 0-1g

  - Sodium: Varies based on ingredients, usually minimal

  - Cholesterol: 0mg

  - Nutritional Benefits: Depends on spice mix but may include antioxidants, anti-inflammatory properties, and various vitamins and minerals depending on the spices used.

7. Salt (to taste, typically a pinch):

  - Calories: 0 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: Varies depending on amount used, typically around 1,500-2,300mg per teaspoon

  - Cholesterol: 0mg

  - Nutritional Benefits: Provides flavor, but excessive intake can lead to high blood pressure and other health issues; moderation is key.