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Central Asian Rice and Bean Stew Recipe

Central Asian Rice and Bean Stew Recipe

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Ingredients

Count

Nutrition

617

Calories

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Ingredients:

Serving

3 tbsp vegetable oil or rendered lamb fat
2 cups coarsely chopped onions (about 3 medium onions)
2 medium potatoes, cubed
2 medium carrots, coarsely chopped
1 lb (about 4 medium) ripe tomatoes, coarsely chopped
1 tsp cumin seed, ground
3/4 tsp dried chile pepper flakes
2 tsp salt
1/2 tsp freshly ground black pepper
2 to 3 cups boiling water or mild stock
1 cup mung dal , soaked overnight in water to cover
2 1/2 cups cooked long-grain white rice
sprigs of mint (optional)
2 to 3 cups plain yogurt

Directions:

In a large heavy pot, heat the oil or fat until very hot. Add the onions, lower the heat to medium, and cook, stirring occasionally, until lightly golden, about 10 minutes. Add the potatoes and carrots and cook, stirring occasionally, for 10 minutes.
Stir in the tomatoes, then add the cumin, chile, salt, and pepper and stir well. Add 2 cups of the boiling water or stock and bring to a boil. Let boil vigorously for several minutes, then stir in the dal. Once the mixture has again returned to the boil, lower the heat, cover, and simmer until the mung beans are tender, 30 to 40 minutes, stirring every 10 minutes or so to prevent sticking. Add more boiling water or stock if necessary.
When the beans are done, stir in the cooked rice. The mixture should be moist; add a little hot water or stock if necessary. Taste for seasoning. Serve hot, garnished with sprigs of fresh mint (if available) and accompanied by plain yogurt.
Alternative: An Uzbek version of this stew includes lamb: Cut 1/2 pound lean lamb into small cubes. Add the meat several minutes after you begin sautéing the onions. You may wish to increase the salt and pepper.
Seductions of Rice by Jeffrey Alford and Naomi Duguid

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	617.49 Kcal (2585 kJ)
Calories from fat	151.61 Kcal
		% Daily Value*
Total Fat	16.85g	26%
Cholesterol	23.89mg	8%
Sodium	1314.41mg	55%
Potassium	841.85mg	18%
Total Carbs	68.83g	23%
Sugars	20.51g	82%
Dietary Fiber	13.94g	56%
Protein	23.33g	47%
Vitamin C	16mg	27%
Vitamin A	1mg	32%
Iron	6mg	33%
Calcium	368mg	37%

Amount Per 100 g
Calories	86.28 Kcal (361 kJ)
Calories from fat	21.18 Kcal
		% Daily Value*
Total Fat	2.35g	26%
Cholesterol	3.34mg	8%
Sodium	183.66mg	55%
Potassium	117.63mg	18%
Total Carbs	9.62g	23%
Sugars	2.87g	82%
Dietary Fiber	1.95g	56%
Protein	3.26g	47%
Vitamin C	2.2mg	27%
Vitamin A	0.1mg	32%
Iron	0.8mg	33%
Calcium	51.4mg	37%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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