IRAQI LAYERED FRESH FAVA BEAN/BROAD BEANS & RICE
This is another "layered" (m'tubuq) rice dish from Iraq. It's a little work cleaning the fava beans but it can be done while watching TV. Very tasty! The recipe is a high source of protein with or without meat. I make it w/o meat (if you prefer meat, it should be lamb). Since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient. You can replace the fava beans with baby lima beans if fava isn't available. Fava beans are so much tastier than lima beans, though. You should be able to find them at a produce market or Middle East grocery store. I buy the fresh and double peel them, i.e. remove the large cottony outer pod then remove the shell or skin around each bean. They are also available canned and ready to cook but I still take off the little thin shell around each one.
Provided by Hudakore
Categories One Dish Meal
Time 1h
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- If using a rice cooker, measure the amount of water for the rice only then add and mix all ingredients together. If using a conventional pot, mix all ingredients together and cover with water that measures about the width of a finger above the rice line. Cover, bring to a boil, lower heat and allow to steam for about 1/2 hour. You can check the rice and beans for doneness.
- Traditionally, when the rice is half cooked, it's divided in half, the mung beans and onions are laid on the bottom half and the rest of the rice is then laid on top (hence "m'tubuq" meaning "layered". Cover again and continue to steam.
- Serve with dollops of plain yogurt or date syrup (dibis).
PERSIAN RICE WITH FAVA BEANS AND DILL (BAQALA POLOW)
Frozen fava beans make easy work of this fragrant rice dish, but if you have access to fresh favas, it makes for a delicious springtime stunner.
Provided by Najmieh Batmanglij
Categories Dinner Lunch Rice Bean Spring Dill Quick & Easy Soy Free Peanut Free Wheat/Gluten-Free Tree Nut Free Vegetarian
Yield 6 servings
Number Of Ingredients 15
Steps:
- Wash the rice by placing it in a large container and covering it with water. Agitate gently with your hand, then pour off the water. Repeat 5 times until the water is no longer cloudy. Drain, using a fine-mesh colander, and set aside.
- If using fresh fava beans in the pod, shell and remove second skins. If using frozen favas with second skins removed, place in a colander and rinse thoroughly. Set aside.
- Heat ¼ cup (60ml) oil in a large, non-stick pot over medium-high heat until very hot. Add the cinnamon stick, leek, and garlic, and stir-fry for 3 to 5 minutes, or until the leek is wilted. Add the rice, salt, pepper, turmeric, cardamom, and rose water, and stir-fry for another 1 minute.
- Add the water, tip in the skinned fava beans and bring back to a boil, stirring gently twice with a wooden spoon, to loosen any grains that may have stuck to the bottom of the pot. Cover firmly with a lid to prevent any steam from escaping. Reduce heat to medium and cook for 12 to 15 minutes, or until all the water has been absorbed.
- Add the dill and fluff using 2 forks. Drizzle the remaining oil and the saffron-infused rose water over the rice. Cover again, reduce heat to low, and cook for another 10 minutes. Remove the pot from heat and allow to cool, still covered, for 5 minutes.
- Serve with fried eggs and Yogurt and Persian Shallot Dip or alongside roasted lamb or fish.
IRAQI MUNG BEANS AND RICE - MASH M'TUBUQ
The recipe I have is called mash m'tubuq or layered mung beans and rice in English. Mung beans are commonly known as bean sprouts in Chinese food but in this case, they're not sprouted first. I make it quite often and is a high source of protein though I make it w/o meat (meat can be used and should be lamb). This is my recipe but, since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient:
Provided by Hudakore
Categories Low Cholesterol
Time 40m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- If using a rice cooker, measure the amount of water for the rice only. Otherwise, mix all ingredients together and cover with water that measures about the width of a finger above the rice line. Cover, bring to a boil, lower heat and allow to steam for about 1/2 hour. You can check the rice and beans for doneness.
- Traditionally, when the rice is half cooked, it's divided in half, the mung beans and onions are laid on the bottom half of the rice in the pan and the rest of the rice is then laid on top (hence "m'tubuq" meaning "layered". Cover again and continue to steam.
- When done, it can be served with plain yogurt or date syrup (dibbis). I prefer nice tart yogurt.
Nutrition Facts : Calories 334.9, Fat 7.5, SaturatedFat 1, Sodium 592.9, Carbohydrate 56.5, Fiber 5.9, Sugar 1.2, Protein 10.1
LAMB SHANKS WITH RICE AND FAVA BEANS
This recipe, from "Food of Life" cookbook author Najmieh Batmanglij, is a Persian New Year specialty that symbolizes spring fertility and renewal.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Lamb Recipes
Number Of Ingredients 27
Steps:
- Cook the meat: Preheat oven to 325 degrees.
- Heat 3 tablespoons oil over medium-high heat in a large Dutch oven. In a small bowl, mix together 2 teaspoons salt, 1/2 teaspoon pepper, turmeric, and flour. Lightly dredge lamb shanks in salt mixture, shaking off excess. Add to Dutch oven and cook lamb on all sides until golden brown. Remove and set aside.
- Add remaining 3 tablespoons oil to Dutch oven; add onions and garlic; cook, stirring, until soft and translucent. Place saffron and sugar cube in a mortar and add rose water; using a pestle, grind until dissolved. Transfer saffron-rose water mixture to Dutch oven along with honey, orange zest, lime juice, remaining 2 teaspoons salt, remaining 1/2 teaspoon pepper, and advieh; cook, stirring, for 30 seconds.
- Return lamb shanks to Dutch oven; add 1 cup water and cover. Transfer to oven and bake for 2 hours. Turn lamb shanks and re-cover; continue baking until lamb is tender and falling off the bone, about 1 hour more. Remove from oven and keep warm until ready to serve.
- Make the rice: Place rice in a large bowl and add enough warm water to cover; drain and repeat process 4 more times. Set rice aside. If using fresh fava beans, shell and remove outer layer of skin; if using frozen, soak in warm water and remove second skin. Set aside.
- Bring 8 cups water and 2 tablespoons salt to a boil in a large nonstick saucepan. Add rinsed rice, cardamom pods, and 2 tablespoons rose water; let boil, gently stirring to loosen grains of rice that have adhered to the bottom, until rice is soft and has risen to the surface, about 8 minutes. Drain in a large fine mesh sieve and rinse with 2 cups water; reserve saucepan.
- Place saffron in a mortar and add rose water; using a pestle, grind until dissolved. In a large bowl, mix together 1/2 cup oil and milk, 1 teaspoon saffron-rose water mixture, and 2 1/2 cups drained rice. Spread mixture over the bottom of saucepan, pressing with a spatula to make even. Add fava beans, dill, and chopped green garlic to remaining rice in colander; toss to combine. Using a spatula, gently transfer to saucepan, forming a mound. Sprinkle with remaining saffron-rosewater mixture; cover and cook over medium heat for 10 minutes.
- Meanwhile, in a small bowl, mix together remaining 1/2 cup oil and 1/2 cup warm water; pour over rice mixture in saucepan. Top with knotted green garlic and season with salt. Wrap the lid of the saucepan with a clean kitchen towel and cover saucepan firmly to prevent steam from escaping. Decrease heat to low and cook for 70 minutes. Remove from heat and place saucepan on rimmed baking sheet lined with a damp kitchen towel; let cool for 10 minutes. Do not uncover.
- Uncover and remove knotted garlic; set aside. Using a wooden spatula, loosen the crust from the bottom of the saucepan. Place a large platter over the top of the saucepan; invert saucepan to remove rice. Garnish rice with knotted garlic and serve with lamb, yogurt and bitter orange.
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