Your Recipe

Pilau

Zutat  Menge  Kalorien 
Zwiebeln 591g 236kcal
Reis weiß langkörnig roh 800g 2920kcal
Rindfleisch gemahlen 70% mageres Fleisch 30% Fett 500g 1660kcal
Knoblauch 12g 18kcal
Pflanzenöl 112.5g 997kcal
Kardamom 3.92g 12kcal
Schwarzer Pfeffer 2.3g 6kcal
Gewürznelken gemahlen 2.1g 6kcal
Zimt 6g 15kcal
Kreuzkümmel, gemahlen 6g 23kcal

Recipe Instructions:

Ingredients
500 g beef
800 g of white rice
3 Red onions to be chopped
1/3 cup oil
4 cloves of garlic to be grated
A small piece of ginger to be grated
Chopped coriander
Tomato paste
Pilau masala
1 tablespoon of cumin powder
1 teaspoon of pepper
4 cinnamon sticks
4 cloves
2 teaspoon cardamom
Method
Chop the meat into pieces, wash, and then boil with some water in a pressure cooker. After boiling the meat to perfect tenderness, set aside. In a large pot, heat the oil over medium-high heat. When the oil is hot, add the chopped onions stirring until golden brown. Add garlic and ginger paste and stir for about a minute. Add cumin, cardamom, pepper, cinnamon, and cloves.Add the boiled meat that you had set aside and stir the mixture. Cook until golden brown. Add your tomato paste, stir and then add your washed rice and stir for about two to three minutes. Add four cups of meat soup or warm tap water. Add salt to taste, stir, cover and cook on medium heat until it is almost dry. Reduce the heat to low and cook for 12 to 15 minutes. When the pilau is done, sprinkle some chopped coriander leaves, let it cool for about 10 minutes, then fluff it up. Serve it with kachumbari and a glass of blended juice.

Nährwertangaben 
Portionsgröße  339 g | ml
Menge pro Portion  982
4109
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 45g 58%
Gesättigte Fettsäuren  13g 64%
Natrium 69mg 3%
Gesamte Kohlenhydrate  119g 43%
Ballaststoffe  4.5g 16%
Zucker  4.4g
Protein  23g 46%
Vitamin D 0.1mcg 0%
Kalzium 109mg 8%
Eisen  8.3mg 46%
Kalium 525mg 11%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 4.255 mcg 0%
Thiamin [B1] 0.863 mg 72%
Riboflavin [B2] 0.226 mg 17%
Niacin [B3] 8.612 mg 54%
Pantothensäure [B5] 1.825 mg 36%
Vitamin B6 0.603 mg 35%
Cobalamin [B12] 1.725 mcg 0%
Folat [B9] 542.588 mcg 0%
Vitamin C 8.166 mg 9%
Vitamin D 0.083 mcg 0%
Vitamin E 2.595 mg 17%
Vitamin K 26.574 mcg 22%
Betain 7.26 mg 0%
Cholin 53.775 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  118.6 g 43%
Sugars 4.4 g 9%
Ballaststoffe  4.5 g 16%
Carbohydrate 117.3 g 0%
Netto-Kohlenhydrate 114.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.327 g 0%
Arginin 1.689 g 0%
Asparaginsäure 2.08 g 0%
Cystein 0.325 g 0%
Glutaminsäure 3.925 g 0%
Glycin 1.277 g 0%
Histidin 0.631 g 0%
Isoleucin 0.961 g 0%
Leucin 1.756 g 0%
Lysin 1.383 g 0%
Methionin 0.536 g 0%
Phenylalanin 1.006 g 0%
Prolin 1.081 g 0%
Serin 1.007 g 0%
Threonin 0.829 g 0%
Tryptophan 0.187 g 0%
Tyrosin 0.704 g 0%
Valin 1.2 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 109.35 mg 8%
Kupfer 0.4 mg 45%
Fluorid 1.21 mcg 0%
Eisen  8.3 mg 46%
Magnesium 62.67 mg 15%
Mangan 2.27 mg 99%
Phosphor 302.72 mg 24%
Kalium 525 mg 11%
Selen 32.29 mcg 59%
Natrium 68.89 mg 3%
Zink 4.75 mg 43%
andere
Nährstoff Menge  DV
Wasser 150.012 g 0%
Asche 1.998 g 0%