LUBIA POLO (GREEN BEAN RICE)
Lubia Polo is a one-pot Persian dish with rice, ground beef, green beans, tomato sauce, and curry spices. You will need a nonstick pan so you can invert the dish onto a serving platter and preserve its crisp rice crust--the tah digh.
Provided by Trina
Categories World Cuisine Recipes Middle Eastern Persian
Time 1h30m
Yield 6
Number Of Ingredients 9
Steps:
- Heat a large nonstick pan (one that has a lid) over medium-high heat. Cook and stir beef until browned and crumbly, 5 to 7 minutes; drain and discard grease. Stir in onion and jalapeno, and cook until tender. Season with curry powder; stir in chicken broth and tomato sauce. Bring to a boil, and stir in green beans. Reduce heat to medium and simmer until beans are tender, about 15 minutes.
- Stir in rice, and cover the pan. Cook on medium heat for 10 to 15 minutes, or until much of the liquid is absorbed. (Be careful not to overcook rice at this point or the dish will be mushy; the rice should be firm.) Transfer everything in the pan to a bowl or heatproof container, and return pot to the stove.
- Heat the oil in the nonstick pan over medium heat. Carefully dump the cooked rice mixture back into the pan. Wrap a clean dish towel around the inside of the pot's lid (the ends of the dish towel will be folded over the edges on top of the lid,) and put the lid on the pot. Cook over medium-low heat for 35 minutes, without uncovering or stirring. Remove lid and place a tray on top of the pot, then carefully flip it over. The rice will hold the shape of the pot and have a nice crust on top called 'tah digh.'
Nutrition Facts : Calories 676.2 calories, Carbohydrate 84.8 g, Cholesterol 64.3 mg, Fat 28.5 g, Fiber 4.9 g, Protein 22.1 g, SaturatedFat 9.7 g, Sodium 272.1 mg, Sugar 4.1 g
LUBIA POLOW
A Persian dish of rice with green beans. From New Food of Life cookbook, one of my favorite cookbooks. I always significantly reduce the amount of oil called for, but I copied the recipe as it appears in the book.
Provided by Canuck Mum
Categories Chicken
Time 1h45m
Yield 6-8 serving(s)
Number Of Ingredients 14
Steps:
- Clean and wash 3 cups of rice 5 times in warm water.
- In a saucepan, brown the onion, garlic, and meat in 3 tbs oil (I might use 1 tbs or less). Add tomatoes, green beans, cinnamon, 1 tsp salt 1/4 tsp pepper, half of the lime powder. If using canned tomatoes, make sure they are completely drained. They must not have any sauce left (I don't always drain it, in which case I'll reduce the cooking time of the rice until it feels "al dente"). Cover and simmer over low heat for 40 minutes.
- Bring 8 cups of water and 2 tbs salt to a boil in a large non-stick pot. Pour the washed and drained rice into the pot. Boil briskly for 6 to 10 minutes over high heat, gently stirring twice to loosen any grains that may have stuck to the bottom. Bite a few grains. If the rice feels soft it is ready to be drained. Drain rice in a large, fin-mesh colander and rinse in 2 or 3 cups lukewarm water.
- In the same pot, heat 3 tbs oil (I use about 1 tbs or less).
- In a bowl, combine yogurt, 2 spatulas of rice, and a drop of saffron water. Spread over the bottom of the pot to create a golden crust (tah-dig).
- Place 2 spatulas full of rice in the pot, then add a layer of the green-bean-and-meat mixture. Repeat, alternating layers in the shape of a pyramid. Sprinkle the remaining dried lime powder over the pyramid. Cover and cook for 10 minutes over medium heat.
- Pour the remaining oil(I use a teaspoon or so), saffron water and 1/2 cup of the meat juices over the rice. Place a clean dish towel or 2 layers of paper towels oved the pot and cover firmly with the lid to prevent steam from escaping. Cook 50 minutes longer over low heat. remove the pot from heat and allow to cool for 5 minutes on a damp surface without uncovering it, to free the crust from the bottom of the pot.
- Open the pot, take out 2 tablespoons of the saffron-flavored rice and set aside for garnishing.
- Gently taking 1 spatula full of rice at a time, place it on a serving platter without disturbing the crust. Mound the rice in the shape of a cone. Decorate with saffron-flavored rice.
- Detach the crust from the bottom of the pot using a wooden spatula. Unmold onto a small platter and serve on the side.
Nutrition Facts : Calories 912.5, Fat 45.8, SaturatedFat 14.4, Cholesterol 102, Sodium 462.8, Carbohydrate 87.7, Fiber 8.5, Sugar 7, Protein 38.2
SABZI POLOW
Make and share this Sabzi Polow recipe from Food.com.
Provided by daan6822
Categories Southwest Asia (middle East)
Time 1h15m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Wash herbs and chop finely, then add salt and black pepper.
- Prepare rice as described in the recipe for polow but after rice is half-cooked and rinsed, mix it with herbs and continue cooking.
- Sabzi polow is usually served with fish.
Nutrition Facts : Calories 462.5, Fat 3.6, SaturatedFat 0.7, Sodium 8.8, Carbohydrate 96.5, Fiber 4.4, Sugar 1.1, Protein 9.9
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LUBIA POLO RECIPE - PERSIAN GREEN BEEN WITH RICE
From epersianfood.com
5/5 (1)Total Time 1 hrCategory Main CourseCalories 270 per serving
- For start, soak the rice before boiling with some salt in water for 2 hours. Cut up the meat into 2*2 pieces, rinse them well and let them dry. Remember that if you want to have a more formal Lubia Polo, you can cut the meats into bigger pieces.
- Chop the onion and set it aside for now. Stir-fry the cut-up meat in some oil on a gentle heat. Remember, do not add all the pieces to the pan at once; add them gradually, so they do not release their juice and harden. The time you need to stir-fry the meat should not be more than 3 minutes.
- Now sauté the chopped onions in another pan until they are golden, and then add them to the meat and stir them. Next, add the salt, pepper, turmeric, ginger powder, and cinnamon to the meat and onion and mix them.
- If you are using tomatoes, now it is time to add it to the pan and let it juice evaporates. In another pan, stir the tomato paste in some oil and then add it to the meat. Allow this mix to cook on a gentle heat for about 1 minute.
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- Heat 2 tablespoons olive oil at medium setting in a cooking pot. Add the chopped onions and sauté few minutes. Then add the grated garlic and continue to sauté until the onions are light golden brown.
- Rinse the white basmati rice in water several times until the water is clear and not starchy. Then drain the rice very well in a colander. (Tip: Basmati rice often has fine starchy powder on the top and you must get rid of that.)
- Stove Top Method: Place the cooked rice with the sautéed meat/green bean mixture in several alternating layers in a heavy bottomed wide cooking pot. Sprinkle 1 tablespoon olive oil and saffron water all over. (Tip: You can make an optional potato crust or rice crust - video).
- Bring 3½ cups water to a boil. Add 3/4 teaspoon salt and 1 tablespoon olive oil. Add the brown rice first. Simmer for about 20 minutes. Then add the white basmati rice to the same pot. Let it all simmer till the grains are well done.
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#time-to-make #course #main-ingredient #cuisine #preparation #main-dish #beans #poultry #rice #asian #middle-eastern #iranian-persian #chicken #meat #pasta-rice-and-grains #long-grain-rice #4-hours-or-less
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