Beef Pilau
100 mins (prep 10, cooking 90)
12 ingredients
6 servings
Great use of beef stew meat! Wonderful beef stew with coriander, coconut and tomatoes. This is a dish from East Africa, but has lots of Indian influence. It combines the Indian spice coriander with several classic African ingredients...peanuts, coconut, tomatoes, and green beans. I think you could substitute okra for the green beans if you wanted to.

Categories:  stew , pasta,-rice-and-grains , rice , 3-steps-or-less , african , beef , comfort-food , taste~mood , equipment , <-4-hours , soups-&-stews , long-grain-rice , low-sodium , low-in... , time-to-make , easy , main-dish , meat , savory , stove-top ,
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Serving Size (190.52 g)
Servings 6
Amount per Serving
Calories 316.22 Calories from Fat 181.17
% Daily Value *
Total Fat 20.13g 185.78%
Saturated Fat 17.11g 513.41%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 411.65mg 102.91%
Total Carbohydrate 32.27g 64.54%
Dietary Fiber 3.68 g 88.35%
Sugars 5.96 g %
Protein 5.22g 62.63%
Vitamin A 485.4IU% Vitamin C 20.09mg%
Calcium 30.86mg% Iron 2.16mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
beef stew meat, cooking oil, medium onion, ground coriander, frozen okra, unsalted peanuts