Lubia Polow

May 22, 2023May 22, 20230 16
Lubia Polow - A Delicious Iranian Rice and Bean Dish
in Main

Prep

30 min

Cook

50 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 cups basmati rice , long-grain
1 large onion , peeled and thinly sliced
2 garlic cloves , peeled and crushed
2 lbs stewing beef or 2 lbs boneless chicken , cut into 1/2 inch cubes
6 tablespoons olive oil
1 lb canned stewed tomatoes , sliced , peeled and drained
1 1/2 lbs fresh green beans , cleaned and cut into 1/2-inch pieces
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 teaspoon dried lime powder ( limu-amani , can get at Persian specialty shops )
2 tablespoons plain yogurt
1/2 teaspoon saffron , dissolved in
2 tablespoons hot water

Nutrision Information

Servings Per Recipe
6
Calories
594
Sugar
7g
Fat
24g
Lubia Polow or Iranian green beans and rice dish is a traditional and favorite Iranian recipe. Iranians are known for their flavorful and aromatic cuisine, which makes them famous worldwide. Like many other Iranian dishes, Lubia Polow has a long and illustrious history. Traditionally, this rice dish is made with either chicken or beef and is typically served alongside a cooling yogurt sauce. It is typically served on special occasions such as weddings or Eid, but it's also a staple dish on a typical Iranian dinner table. Its unique and savory flavor has made it a part of world cuisine and it's worth trying for anyone interested in trying something exotic and flavorful.

Instructions

1.Rinse the rice and soak it in salt water for an hour.
2.In a large pot, heat the oil over medium-high heat. Add the onions and cook until golden brown.
3.Add the meat and cook until browned.
4.Add the garlic and sauté for 1 minute.
5.Pour in the sliced tomatoes, cinnamon, salt, and pepper and cook for 5 minutes.
6.Add in the beans and dried lime powder and mix well.
7.Cover and cook for 15-20 minutes or until the beans are tender.
8.In the meantime, in a separate pot, bring 4-5 cups of water to boil, add salt and rice, and cook for 10-15 minutes until the rice is fluffy.
9.In a small bowl, mix 2 tablespoons of hot water with saffron and let it steep for 5 minutes.
10.Layer the cooked rice and the stewed meat and beans in a large serving dish. Drizzle the saffron liquid on top of the rice. Cover and cook on low heat for 10 minutes. Serve with plain yogurt.

PROS

Lubia Polow is a satisfying and flavorful one-pot meal that is perfect for big gatherings or family dinners.
It’s packed with protein, fiber, and essential vitamins and minerals from beans and meat.
The dried lime powder gives it a unique tangy taste and its recipe can easily be customized according to your preference of meat or vegetables.

CONS

Lubia Polow is high in calories and carbohydrates due to its primary ingredients of rice and beans which can be a concern for people on low-carb or low-calorie diets.
It’s not a good option for gluten or lactose intolerant people due to its use of wheat-based rice and yogurt.
Additionally, it requires some time and effort to prepare all the ingredients and cook it properly.

HEALTH & BENEFITS

Lubia Polow keeps the digestive system healthy due to its high fiber content from beans or vegetables. Also, it is a blood sugar stabilizer, as the beans help regulate insulin sensitivity and lower blood pressure levels. It also provides significant protein from meat, keeping muscles and bones strong. As it includes saffron, it also aids in enhancing mental well-being.

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