Plov

Moderate nutritional value

Uzbek rice pilaf with lamb or beef, carrots and onion cooked in oil.

Plov — photo 1

Plov is Uzbek pilaf: lamb or beef is browned in plenty of oil with onion and carrots, then rice is steamed on top in the same pot with cumin and a whole head of garlic. A 300 g plate has close to 600 kcal, most of it from white rice and from the oil and meat fat, with only moderate protein. Serve it with a fresh tomato and onion salad rather than bread, since the rice already supplies plenty of starch.

Macronutrients Distribution

Protein: 5.6g (15.6%)
Fat: 9.3g (25.9%)
Carbs: 21g (58.5%)
Fiber: 1.1g

Basic Nutritional Info

NutrientValueDV
Protein5.6g10.0%
Fat9.3g13.3%
Carbs21g7.0%
Simple Sugars7.35gEstimate
Complex Carbs12.55gEstimate
Fiber1.1g4.4%
Water63g2.5%
Calories1918.5%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
60

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.42g12.1%
Monounsaturated2.78g11.1%
Polyunsaturated3.5g26.9%
Omega-31.05gEstimate
Omega-62.45gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C1.42mg
Vitamin E2.01mg
Selenium7.59mcg

Vitamins

VitaminAmountUnitDV
vitamin A151mcg16.8%
vitamin B10.045mg3.8%
vitamin B20.061mg4.7%
vitamin B31.52mg9.5%
vitamin B60.089mg5.2%
vitamin B98.11mcg2.0%
vitamin B120.457mcg19.0%
vitamin C1.42mg1.6%
vitamin D0.019 (1 IU)mcg0.1%
vitamin E2.01mg13.4%
vitamin K3.52mcg2.9%

Minerals

MineralAmountUnitDV
calcium19.3mg1.9%
iron0.748mg4.2%
magnesium16.5mg4.1%
phosphorus69.9mg10.0%
potassium158mg6.1%
sodium276mg12.0%
zinc1.18mg10.7%
copper0.064mg7.1%
manganese0.313mg13.6%
selenium7.59mcg13.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 164mg23.4%150%
Isoleucine 265mg18.9%129%
Leucine 441mg16.2%106%
Lysine 412mg19.6%126%
Methionine 231mg22.0%147%
Phenylalanine 435mg24.9%155%
Threonine 259mg24.7%152%
Tryptophan 66mg23.6%146%
Valine 313mg17.2%115%

Compare with other products

Values per 100 g

Add products above to see a side-by-side comparison.

Share this product

Main Difficulty: Medium Servings: 6 Total: 110 min

Ingredients

  • Medium-grain white rice 400 g
  • Lamb shoulder or beef chuck, boneless 400 g
  • Carrots 400 g
  • Onion 1 large (150 g)
  • Sunflower oil 100 ml
  • Garlic 1 whole head
  • Cumin seeds 2 tsp
  • Dried red chili 1 small
  • Salt 2 tsp
  • Boiling water 700 ml
Prep
20 min
Cook
90 min

Instructions

  1. 1

    Rinse the rice in several changes of water until the water runs clear, then soak it in warm salted water for 30 minutes.

  2. 2

    Cut the meat into 3 cm pieces, slice the onion into half rings and cut the carrots into thick matchsticks.

  3. 3

    Heat the oil in a heavy pot or kazan over high heat until very hot, then brown the meat on all sides for 8-10 minutes.

  4. 4

    Add the onion and fry for 5 minutes until golden, then add the carrots and cook for 10 minutes, stirring gently, until they soften.

  5. 5

    Stir in the cumin, chili and salt, pour in 300 ml of the boiling water and simmer covered over low heat for 30 minutes.

  6. 6

    Drain the rice, spread it evenly over the meat without stirring and press the garlic head into the center. Pour in the remaining 400 ml of boiling water and cook uncovered over medium-high heat for 10-12 minutes, until the water is absorbed.

  7. 7

    Poke a few holes down to the bottom with a spoon handle, cover tightly and steam over the lowest heat for 25 minutes. Mix gently and serve with the meat and garlic on top.