Yemeni Mandi Recipe
Yemeni Mandi is a renowned dish across the Middle East, known for its aromatic flavors and tender meat. Here’s how to prepare it:
| Yemeni Mandi recipe |
Ingredients:
- 3 cups long-grain Basmati rice
- 3 cups water
- 900g chicken pieces
- 2 onions, finely chopped
- 5 tbsp canola oil or vegetable oil
- 1/2 tsp ginger-garlic paste
- 2 large tomatoes, chopped
- 1 large carrot, chopped
- 1 tsp coriander powder
- 1 tsp turmeric powder
- 1/2 tsp black pepper
- 1 tsp cumin powder
- 1/4 tsp whole cardamom
- 1 tsp cinnamon powder
- 2 tbsp unsalted butter
- A handful of raisins (about 30 pieces)
- 2 cloves garlic
- Salt to taste
Steps:
Soak the rice in water for 30 minutes.
Heat a large pot over medium heat. Add oil and all the spices (ginger-garlic paste, coriander powder, turmeric powder, black pepper, cumin powder, cardamom, and cinnamon powder).
Add chopped onions and sauté until translucent. Add ginger-garlic paste and stir together.
Add chicken pieces and fry until golden brown.
Season with salt and cook the ingredients for a few minutes.
Add water and bring it to a boil. Reduce the heat, cover the pot, and simmer for 15 minutes.
Remove the chicken from the broth and grill it in another pan with butter. Set aside.
Add chopped carrots to the broth and let it boil. Then add the soaked rice and cook until tender.
Place the grilled chicken over the rice, cover the pot, and let it simmer over low heat for 10 minutes.
Toast the raisins and sprinkle them over the Yemeni Mandi before serving.
Nutritional Notes:
- Calories: One serving of Yemeni Mandi provides approximately 732 calories.
- Fat: It contains 19.1 grams of total fat, with 3.6 grams of saturated fat.
- Protein: Rich in protein, providing about 51.6 grams per serving.
- Carbohydrates: Contains 84.8 grams of carbohydrates, with 3.7 grams of dietary fiber.
- Vitamins and Minerals: Provides essential minerals like calcium (84 mg) and potassium (670 mg).
Nutritional Advice:
- Moderate Fat Intake: Be mindful of the butter used in grilling the chicken to manage saturated fat intake.
- Balanced Diet: Enjoy Yemeni Mandi with a side of salad or natural juice to complement your nutritional intake, especially considering its richness in protein and carbohydrates.
Yemeni Mandi offers a flavorful and hearty meal, perfect for gatherings or special occasions, showcasing the culinary heritage of Yemen and the Middle East.
Nutritional Benefits of Yemeni Mandi:
Yemeni Mandi offers more than just a delicious meal; it also brings several nutritional benefits to the table. Here are some key points to consider:
Protein-Rich: With chicken as its primary protein source, Yemeni Mandi is ideal for muscle repair and growth. Protein is essential for overall body function and helps keep you feeling full longer.
Complex Carbohydrates: Basmati rice used in Mandi provides complex carbohydrates, offering sustained energy release throughout the day. It's a staple food that's low in fat and cholesterol-free.
Essential Minerals: This dish is rich in essential minerals such as calcium and potassium, crucial for bone health, muscle function, and maintaining electrolyte balance.
Moderate Calories: While Yemeni Mandi is calorie-dense, it provides a substantial amount of energy, making it suitable for active individuals or as an occasional indulgence.
Cultural Significance:
Yemeni Mandi holds deep cultural significance in Yemen and across the Arabian Peninsula. It is often prepared for festive occasions, family gatherings, and celebrations, symbolizing generosity and hospitality. The communal act of sharing a large tray of Mandi reflects the values of togetherness and unity within the community.
Health Considerations:
While Yemeni Mandi offers numerous nutritional benefits, it's essential to enjoy it in moderation, especially considering its calorie and fat content. H
- Leaner Cuts: Opt for lean cuts of chicken to reduce saturated fat intake.
- Portion Control: Enjoy Yemeni Mandi as part of a balanced diet, balancing it with lighter meals throughout the day.
- Vegetable Accompaniments: Serve with a side of fresh vegetables or salad to increase fiber intake and add variety to your meal.
Conclusion:
Yemeni Mandi stands out not only for its rich flavors and aromatic spices but also for its nutritional value and cultural significance. Whether you're exploring Middle Eastern cuisine or enjoying a traditional family meal, Yemeni Mandi offers a delightful culinary experience that nourishes both the body and soul. Embrace its flavors, savor its history, and celebrate the joy of sharing good food with loved ones.
Next time you crave a hearty and flavorful dish, consider preparing Yemeni Mandi to experience a taste of Yemeni tradition and culinary excellence.