Middle Eastern Lamb Pilaf (GF)
A warming, spiced dish filled with pantry staples, this pilaf will provide you with an iron, protein and fibre hit to help you feel nourished and energised. Fresh herbs pack a flavour punch and provide vitamin C and polyphenols, making this a nutritious dish to serve for dinner or lunch. Even better, mix up the protein as you wish to use up leftovers, and experiment with your favourite herbs and spices.
Serves 6
Ingredients:
- ⅓ cup extra virgin olive oil
- 1 brown onion, diced
- 2 garlic cloves, crushed
- 1 cup basmati rice
- 1 ½ cups salt-reduced chicken stock
- 1 ½ tsp curry powder or ras-el-hanout
- 3 tsp ground cumin
- 400g can chickpeas, drained
- 500g lean lamb mince, or leftover roast lamb (see tip)
- ½ cup currants or sultanas
- ½ cup fresh coriander, chopped (substitute mint)
- ½ cup fresh flat-leaf parsley, chopped
- ¼ cup lemon juice
- ½ pomegranate, arils removed, to serve
Method:
- Heat 1 tbsp of the oil in a large frying pan over medium-high heat. Add the onion and garlic, stirring, and cook for 3 minutes or until onion is soft.
- Add the rice, 1 tsp of the curry powder and 2 tsp of the cumin and stir to coat, followed by the chicken stock and chickpeas.
- Cover the pan and reduce heat to medium low, cooking for 12-15 minutes or until all liquid has been absorbed.
- Remove pan from heat and set aside for 10 minutes, covered, then fluff the rice with a fork to separate the grains.
- While the rice is cooking, heat another 1 tbsp of olive oil in a medium frying pan over medium-high heat. Add the lamb and remaining curry powder and cumin, stirring to cook until browned and lightly caramelised.
- Combine the rice mixture, lamb, and remaining ingredients in a large serving bowl. Season well with salt and pepper and sprinkle with the pomegranate arils to garnish.
Tip: If you have leftover roast lamb, use 3 cups of this instead of the mince to use up those leftovers. |
This recipe was created by Michelle Theodosi (Accredited Practising Dietitian and Credentialed Eating Disorder Clinician) and the team at The Lifestyle Dietitian.
Nutrition Information (per serve):
Per serve (if serving 6)
Energy (kJ) 2146 (513 Cals) |
Protein (g) 26.02 |
Carbohydrates (g) 50.09 |
Dietary fibre (g) 9 |
- Sugars (g) 15.33 |
Iron (mg) 5.03 |
Total fat (g) 20.77 |
Sodium (mg) 397.65 |
- Saturated fat (g) 4.31 |
Calcium (mg) 121.51 |
|
Vitamin C (mg) 40.06 |