Loubia polo

 

 










Ingredients

 



   
    File:Saffran crocus sativus moist.jpg
    Saffron crocus (Crocus sativus) from Wikipedia
  • 500 g ground beef
  • 500 g fresh green beans, cut into 2 pieces
  • 500 g uncooked basmati rice, rinsed and drained 
  • 140 g tomato paste
  • 45 ml oil
  • 1 large onion, chopped
  • 3 spoonfuls of butter
  • a few pinches of saffron powder
  • Salt, pepper

 

 

 

Directions



  1. Wash the rice and leave in cold water with salt around 4 or 5 hours before starting to cook.
  2. In a large non-stick pot over high heat, brown the ground beef with onion and green beans. Cook until tender, adding some water if necessary. Add the tomato sauce, salt and pepper and leave it to cook for 30 minutes or until the liquid is absorbed.
  3. In a separate pot, boil the water, pour the rice and cook for 10 minutes. Be careful not to overcook the rice at this point or the dish will be mushy; the rice should be firm. Remove the rice from water.
  4. Heat oil in the bottom of the pot over medium heat (make sure it is a non-stick pot). Start to pour 1 layer rice, 1 layer meat mixture ito the pot and some safran for each layer. Add the butter on the top. 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.
  5. Cook for 30 minutes, without uncovering.
  6. Remove lid and place a tray on top of the pot, then carefully flip it over. The rice will hold the shape of pot with a nice crust on top called 'tah digh.'





Rice, white, long-grain vegetable, raw
Nutritional value per 100 g (3.5 oz)
Energy1,527 kJ (365 kcal)
Carbohydrates79 g
Sugars0.12 g
Dietary fiber1.3 g
Fat500 mg
Protein7.12 g
Water11.62 g
Thiamine (Vit. B1)0.0701 mg (5%)
Riboflavin (Vit. B2)0.0149 mg (1%)
Niacin (Vit. B3)1.62 mg (11%)
Pantothenic acid (B5)1.014 mg (20%)
Vitamin B60.164 mg (13%)
Calcium28 mg (3%)
Iron0.80 mg (6%)
Magnesium25 mg (7%)
Manganese1.088 mg (54%)
Phosphorus115 mg (16%)
Potassium115 mg (2%)
Zinc1.09 mg (11%)
Percentages are relative to US recommendations for adults.




green beans (raw)
Nutritional value per 100 g (3.5 oz)
Energy129 kJ (31 kcal)
Carbohydrates7.1 g
Dietary fibre3.6 g
Fat0.1 g
Protein1.8 g
Vitamin C16 mg (27%)
Iron1 mg (8%)
Potassium200 mg (4%)
Percentages are relative to US recommendations for adults.




Ground Beef 15% fat, broiled
Nutritional value per 100 g (3.5 oz)
Energy1,047 kJ (250 kcal)
Carbohydrates0 g
Starch0 g
Dietary fiber0 g
Fat15 g
saturated5.887 g
monounsaturated6.662 g
polyunsaturated0.485 g
Protein26 g
Water58 g
Thiamine (Vit. B1)0.046 mg (4%)
Riboflavin (Vit. B2)0.176 mg (12%)
Niacin (Vit. B3)5.378 mg (36%)
Vitamin B60.383 mg (29%)
Folate (Vit. B9)9 μg (2%)
Vitamin B122.64 μg (110%)
Vitamin C0 mg (0%)
Vitamin E0.45 mg (3%)
Vitamin K1.2 μg (1%)
Calcium18 mg (2%)
Iron2.6 mg (21%)
Magnesium21 mg (6%)
Manganese0.012 mg (1%)
Phosphorus198 mg (28%)
Potassium318 mg (7%)
Sodium72 mg (3%)
Zinc6.31 mg (63%)
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database
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