Discover the traditional Albanian dish, Tave Dheu, also known as Tavë Kosi. This recipe features lamb, rice, and vegetables, cooked in clay pots to enhance its earthy flavors. Tave Dheu provides high-quality protein from lamb, essential vitamins and antioxidants from vegetables, and energy-boosting carbohydrates from rice. It offers a balanced and hearty meal, rich in nutrients that support overall health and well-being.
Ingredients
- 1.5 lbs (700g) lamb, cut into chunks
- 2 cups long-grain rice
- 1 large onion, finely chopped
- 3 tomatoes, peeled and diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 3 cloves garlic, minced
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon sweet paprika
- Salt and pepper to taste
- 4 cups chicken or vegetable broth
- Fresh parsley, chopped (for garnish)
Instructions
Prepare the Lamb:
1. Season the lamb chunks with salt, pepper, oregano, thyme, and paprika.
2. In a large pan or Dutch oven, heat olive oil over medium-high heat. Brown the lamb on all sides until golden brown. Remove the lamb from the pan and set aside.
Sauté Vegetables:
1. In the same pan, add chopped onions and sauté until softened.
2. Add diced tomatoes, red bell pepper, green bell pepper, and minced garlic. Cook for an additional 5 minutes until the vegetables are tender.
Combine Ingredients:
1. Return the browned lamb to the pan with the sautéed vegetables.
2. Add the rice to the pan and stir to combine the ingredients evenly.
Add Broth:
1. Pour in the chicken or vegetable broth. Bring the mixture to a boil.
Bake:
1. Preheat the oven to 350°F (180°C).
2. Once boiling, cover the pan with a lid or aluminum foil and transfer it to the preheated oven.
3. Bake for about 45-50 minutes or until the rice is cooked and the lamb is tender. Check halfway through and add more broth if needed.
Serve:
1. Once done, remove from the oven and let it rest for a few minutes.
2. Garnish with fresh chopped parsley before serving.
Enjoy your Tave Dheu, a flavorful and comforting dish that captures the essence of Albanian cuisine!
Nutrition Value:
1. 1.5 lbs (700g) lamb, cut into chunks
- Calories: 1,500
- Carbohydrates: 0g
- Protein: 140g
- Fat: 105g
- Sodium: 280mg
- Cholesterol: 370mg
- Vitamins: Vitamin B12, niacin
- Minerals: Iron, zinc, phosphorus
- Nutritional Benefit: Provides high-quality protein and essential vitamins and minerals.
2. 2 cups long-grain rice
- Calories: 1,360
- Carbohydrates: 300g
- Protein: 14g
- Fat: 1g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: B vitamins
- Minerals: Iron, magnesium
- Nutritional Benefit: Supplies carbohydrates for energy and contributes to dietary fiber intake.
3. 1 large onion, finely chopped
- Calories: 60
- Carbohydrates: 14g
- Protein: 1g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium, manganese
- Nutritional Benefit: Adds flavor and provides antioxidants, vitamins, and minerals.
4. 3 tomatoes, peeled and diced
- Calories: 66
- Carbohydrates: 14g
- Protein: 3g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium, folate
- Nutritional Benefit: Rich in antioxidants and essential vitamins.
5. 1 red bell pepper, diced
- Calories: 40
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium, folate
- Nutritional Benefit: Provides essential vitamins, antioxidants, and fiber.
6. 1 green bell pepper, diced
- Calories: 30
- Carbohydrates: 7g
- Protein: 1g
- Fat: 0g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium, manganese
- Nutritional Benefit: Rich in vitamins and antioxidants.
7. 3 cloves garlic, minced
- Calories: 13
- Carbohydrates: 3g
- Protein: 0.6g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B vitamins
- Minerals: Manganese, calcium
- Nutritional Benefit: Offers anti-inflammatory and immune-boosting properties.
8. 1/4 cup olive oil
- Calories: 480
- Carbohydrates: 0g
- Protein: 0g
- Fat: 54g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E
- Minerals: Trace amounts of iron, calcium
- Nutritional Benefit: Provides healthy monounsaturated fats and essential fatty acids.
9. 1 teaspoon dried oregano
- Calories: 5
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin K
- Minerals: Calcium, iron
- Nutritional Benefit: Adds flavor with antioxidant and anti-inflammatory properties.
10. 1 teaspoon dried thyme
- Calories: 6
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Iron, manganese
- Nutritional Benefit: Enhances flavor with antibacterial and antioxidant benefits.
11. 1 teaspoon sweet paprika
- Calories: 6
- Carbohydrates: 1g
- Protein: 0.3g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin E
- Minerals: Iron, potassium
- Nutritional Benefit: Adds color and flavor with antioxidants and essential nutrients.
12. Salt and pepper to taste
- Salt: Adds sodium, with 1 teaspoon containing about 2,300mg sodium.
- Pepper: Minimal calories; contributes small amounts of Vitamin K.
13. 4 cups chicken or vegetable broth
- Calories: 40 (chicken) / 20 (vegetable) per cup
- Carbohydrates: 0-2g
- Protein: 1-2g
- Fat: 1g
- Sodium: 800-1,200mg per cup
- Cholesterol: 0mg
- Vitamins: Trace amounts of Vitamin A, Vitamin C
- Minerals: Sodium, potassium
- Nutritional Benefit: Adds flavor and moisture; chicken broth offers more protein.
14. Fresh parsley, chopped (for garnish)
- Calories: 2 (per tablespoon)
- Carbohydrates: 0.4g
- Protein: 0.2g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin K, Vitamin C
- Minerals: Iron, calcium
- Nutritional Benefit: Adds flavor and provides essential vitamins and antioxidants.
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