Low Sodium Traditional Uzbek Plov
Discover the rich flavors of Uzbekistan with this low sodium twist on traditional Uzbek Plov! A hearty one-pot dish, this recipe combines tender cubes of beef or lamb with perfectly caramelized carrots, sweet onions, and fragrant spices like cumin, coriander, and paprika. Long-grain or basmati rice is steamed over the savory meat and vegetables, infused with the subtle flavors of low-sodium broth and whole garlic, resulting in fluffy, aromatic grains. This recipe prioritizes heart health without sacrificing flavor, making it ideal for those seeking a low-sodium alternative to this classic comfort food. Ready in just 80 minutes and serving six, it's perfect for family dinners or entertaining guests. Garnish with fresh parsley for a burst of color and a peppery finish, and let this Uzbek-inspired dish transport you to Central Asia.
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Recipe Information
Ingredients
- 500 grams Boneless beef or lamb (cut into 1-inch cubes)
- 3 medium Carrots (julienned)
- 2 medium Onions (thinly sliced)
- 1 bulb Garlic (whole bulb, unpeeled)
- 2 cups Long-grain rice or basmati (well rinsed)
- 3 cups Low sodium chicken or vegetable broth
- 3 tablespoons Olive oil or neutral vegetable oil
- 1.5 teaspoons Cumin seeds
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika (unsmoked)
- 0.5 teaspoon Black pepper (freshly ground)
- 1 leaf Bay leaf
- 2 tablespoons Fresh parsley (for garnish, optional)
Instructions
Rinse the rice thoroughly under cold water until the water runs clear to remove excess starch, then soak it in water for 20 minutes while prepping other ingredients. Drain before cooking.
Heat the olive oil in a deep, heavy-bottomed pan or Dutch oven over medium heat.
Add the cumin seeds to the hot oil and stir for 30 seconds until aromatic.
Add the cubed beef or lamb and sear until browned on all sides, about 5–7 minutes. Remove the meat and set aside.
In the same pan, add the onions and sauté until softened and golden, about 5 minutes.
Stir in the julienned carrots and continue cooking for about 5–7 minutes until they slightly caramelize.
Return the meat to the pan. Add the ground coriander, paprika, and black pepper, stirring well to coat the ingredients in the spices.
Place the whole unpeeled garlic bulb in the center of the pan, then pour the drained rice over the meat and vegetables, spreading it out in an even layer.
Carefully pour the low-sodium broth over the rice, ensuring the rice is completely submerged but do not stir. Add the bay leaf.
Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover tightly with a lid, and simmer for 30 minutes without lifting the lid.
After 30 minutes, turn off the heat and let the plov rest, covered, for an additional 10 minutes to allow the flavors to meld.
Gently fluff the rice with a fork, being careful not to break the grains. Remove the garlic bulb, squeeze out the softened garlic cloves, and stir them back into the dish, if desired.
Garnish with freshly chopped parsley, if using, and serve warm.
Nutrition Facts
Calories |
2478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 145.9 g | 187% | |
| Saturated Fat | 46.7 g | 234% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 375 mg | 125% | |
| Sodium | 880 mg | 38% | |
| Total Carbohydrate | 182.8 g | 66% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 15.0 g | ||
| Protein | 114.8 g | 230% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 455 mg | 35% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 2791 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
