Top Health Benefits of Qabili Pulao You Need to Know

Qabili Pulao is a wholesome and nutrient-dense dish that provides a rich combination of protein, healthy fats, and carbohydrates. The primary ingredients—lean meat (such as lamb or chicken), basmati rice, and chickpeas—offer a balanced source of macronutrients. The meat provides high-quality protein, which is essential for muscle repair and growth, while the chickpeas contribute fiber and plant-based protein, aiding digestion and supporting overall health. The use of basmati rice gives a good dose of complex carbohydrates, offering sustained energy release. Additionally, the spices like turmeric, cumin, cinnamon, and saffron not only enhance the flavor but also offer anti-inflammatory properties, support digestion, and boost metabolism. With moderate levels of healthy fats from the oil used in cooking, this dish supports heart health while maintaining energy levels throughout the day. It's a perfect example of a meal that balances nutrition and taste, providing essential vitamins and minerals such as iron, zinc, and magnesium, while being rich in antioxidants from the spices.

Ingredients :

Basmati Rice : 2 Cup

Beef Tenderloin : 300 g

Beef Ribeye- Lamb Leg- Lamb Shoulder-

Black-eyed Peas : 1 Cup

Flat bread : 2 Piece

Onion : 1 Piece

Garlic : 2 clove

Cumin : 1 Teaspoon

small / Cinnamon : 1 Piece

Cardamom : 3 clove

turmeric : 1/4 Teaspoon

black pepper : 1/4 Teaspoon

Salt : as needed

Cooking Oil : 4 Tablespoon

Infused / Saffron : 2 Tablespoon

dried Barberry : 1 Tablespoon

The rich and aromatic flavors of Qabili Pulao - a delicious Afghan dish!

Recipe :

For 4 people

Step 1: Cook the Meat

In a pot, add some oil and sauté the chopped onion until golden.
Add the garlic and cook for another minute.
Add the chopped meat (lamb or chicken) and sauté with the spices (cumin, cinnamon, cardamom, turmeric, black pepper, red chili, and salt).

Step 2: Add Water

Once the meat changes color, add 2 cups of water or broth.
Let it cook until the meat is tender and fully cooked.

Step 3: Prepare the Rice

Soak the basmati rice for a few hours before cooking.
Cook the rice in boiling water until it's half-cooked, then drain it.

Step 4: Layer the Ingredients

In a large pot, add some oil, then place the dried bread at the bottom.
Layer with cooked rice, chickpeas,Barberry , and cooked meat. Repeat the layers until all ingredients are used up.

Step 5: Steam the Rice

Pour the brewed saffron over the rice.
Cover the pot and let it steam on low heat for about 30 minutes.

Step 6: Serve

Once cooked, serve the Qabili Pulao on a plate.
Garnish with barberries or almond slivers.

Enjoy your delicious homemade Qabili Pulao!

Tips and Tricks for Making the Perfect Qabili Pulao

When preparing Qabili Pulao, it’s important to focus on a few key aspects to ensure the dish is flavorful and perfectly cooked. First, the rice must be soaked for several hours before cooking to ensure it cooks evenly and achieves the right texture. Be sure to cook the meat until it is tender, as this is crucial for the final texture and flavor. Also, the layering process is vital in this dish. When layering the rice, meat, and chickpeas, it’s essential to do so gently to avoid mashing the rice, which could affect the final dish’s texture. The low and slow steaming or "dum" process is key to infusing the flavors throughout the dish and ensuring that the rice is perfectly cooked and aromatic. Additionally, using a heavy-bottomed pot is recommended to prevent burning and ensure even heat distribution. Finally, adding saffron soaked in warm water over the rice just before steaming gives the dish a rich golden color and enhances the aroma, making it an unforgettable culinary experience.

Nutritional Information and Diet Compatibility of Qabili Pulao

Qabili Pulao is a versatile dish that fits well into several dietary patterns but may not be suitable for all. For those following a Ketogenic diet, it’s not ideal due to its high carbohydrate content from rice and chickpeas. Similarly, it’s not suitable for a Vegan diet, as it contains meat, although it could be adapted by using plant-based proteins like tofu or tempeh instead of lamb or chicken. The dish is Gluten-Free, making it a great option for those with gluten sensitivity or celiac disease. Additionally, it fits into the Mediterranean Diet due to its use of healthy fats, lean protein, and whole grains, while also aligning with the Paleo diet, as it avoids processed ingredients and emphasizes natural foods. For those on a Low-Calorie diet, portion control is important, as the dish can be calorie-dense depending on the amount of oil and meat used. While the dish offers a good amount of protein, it may not be suitable for those on a High-Protein diet if they are aiming for very high protein intake, as the protein content is moderate rather than extremely high. The DASH Diet could also include this meal, provided the meat and fats are used in moderation. Lastly, Qabili Pulao may not align with Fasting diets, particularly if consumed during fasting windows, due to its rich composition and potential high calorie content.