Kenyan Pilau

Gluten Free
Dairy Free
Health score
26%
Kenyan Pilau
45 min.
4
475kcal
100%sweetness
33.08%saltiness
56.89%sourness
29.19%bitterness
25.77%savoriness
75.31%fattiness
100%spiciness

Ingredients

  •  peppercorns whole black
  •  cardamom pods 
  •  cinnamon sticks 
  • teaspoons cumin seeds 
  • cloves garlic 
  • 0.5 teaspoon ginger 
  • pound goat meat 
  • small onion 
  • 1.5 cups rice canned ( you can use basmati rice)
  • servings salt to taste
  • cup shrimp 
  • small tomatoes 
  •  vegetable oil 

Equipment

    Directions

    1. Season and boil the meat and set aside.Chop and crush all the spices and set aside.
    2. Heat up the oil and sauté the onions till its golden brown.
    3. Add the meat and allow to brown a little then add the spices, and the rice and the chopped tomatoes.
    4. Add the shrimps and add 2 cups of water and reduce the heat and allow to steam.Consistently check it to make sure the water has dried and the rice is soft. Once the rice is soft, increase the heat and stir it to let all the spices be absorbed in the rice.
    5. Serve with Kachumbari or any other salad.

    Nutrition Facts

    Calories475kcal
    Protein36.04%
    Fat8.99%
    Carbs54.97%

    Properties

    Glycemic Index
    54.55
    Glycemic Load
    34.49
    Inflammation Score
    -6
    Nutrition Score
    24.409565217391%

    Flavonoids

    Naringenin
    0.31mg
    Isorhamnetin
    0.88mg
    Kaempferol
    0.16mg
    Myricetin
    0.09mg
    Quercetin
    3.84mg

    Taste

    Sweetness:
    100%
    Saltiness:
    33.08%
    Sourness:
    56.89%
    Bitterness:
    29.19%
    Savoriness:
    25.77%
    Fattiness:
    75.31%
    Spiciness:
    100%

    Nutrients percent of daily need

    Calories:475.22kcal
    23.76%
    Fat:4.69g
    7.22%
    Saturated Fat:0.95g
    5.91%
    Carbohydrates:64.55g
    21.52%
    Net Carbohydrates:60.11g
    21.86%
    Sugar:2.16g
    2.4%
    Cholesterol:167.8mg
    55.93%
    Sodium:406.54mg
    17.68%
    Protein:42.32g
    84.65%
    Manganese:2.14mg
    107.13%
    Selenium:47.28µg
    67.55%
    Vitamin B3:13.4mg
    67.01%
    Vitamin B6:1.06mg
    52.93%
    Phosphorus:478.8mg
    47.88%
    Potassium:870.53mg
    24.87%
    Copper:0.49mg
    24.58%
    Vitamin B5:2.4mg
    24.05%
    Magnesium:88.94mg
    22.24%
    Iron:3.38mg
    18.77%
    Fiber:4.44g
    17.74%
    Zinc:2.64mg
    17.62%
    Calcium:136.19mg
    13.62%
    Vitamin C:10.08mg
    12.21%
    Vitamin B1:0.17mg
    11.1%
    Vitamin B2:0.17mg
    10.25%
    Vitamin A:449.79IU
    9%
    Vitamin K:5.81µg
    5.53%
    Folate:20.74µg
    5.18%
    Vitamin E:0.71mg
    4.75%
    Vitamin B12:0.23µg
    3.78%
    Source:Afrolems