Low Fat Palaw (Afghan Rice Pilaf)

Experience the rich flavors of Afghan cuisine with this Low Fat Palaw (Afghan Rice Pilaf), a light and wholesome spin on the traditional dish. Delicately spiced with aromatic cumin, cinnamon, and cardamom, this recipe features tender basmati rice simmered in low-sodium broth and paired with sweet raisins, sautéed carrots, and caramelized onions for a perfect balance of savory and sweet. With just a tablespoon of olive oil and no excess fats, this dish is ideal for a healthy meal without compromising on flavor. Ready in under an hour, it’s an excellent side or main course for both weeknight dinners and festive occasions. Serve this low-fat Afghan rice pilaf with grilled meats, roasted vegetables, or enjoy it on its own for a satisfying, beautifully spiced meal.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 cups long-grain basmati rice
• 3 cups low sodium chicken or vegetable broth
• 1 medium white onion
• 2 medium carrots
• 2 garlic cloves
• 1 teaspoon cumin seeds
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon ground cardamom
• 0.5 cup raisins
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 tablespoon olive oil

Directions

Step 1

Rinse the basmati rice under cold water multiple times until it runs clear. Then, let it soak in cold water for at least 30 minutes. Drain well before use.

Step 2

Thinly slice the onion and carrots, and mince the garlic cloves.

Step 3

Heat olive oil in a large non-stick pot over medium heat. Add cumin seeds and sauté for about 1 minute until they start to pop and become fragrant.

Step 4

Add the sliced onions to the pot and cook for about 5 minutes until they become translucent.

Step 5

Stir in the minced garlic and sliced carrots, cooking for another 3-4 minutes until the garlic is fragrant and carrots start to soften.

Step 6

Add the drained rice to the pot, and stir to coat with the oil and vegetables.

Step 7

Season the rice mixture with ground cinnamon, ground cardamom, salt, and ground black pepper. Mix well.

Step 8

Pour the chicken or vegetable broth into the pot and bring it to a boil.

Step 9

Reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 15 minutes.

Step 10

After 15 minutes, sprinkle raisins evenly over the rice, but do not stir. Cover and cook for an additional 5 minutes.

Step 11

Turn off the heat and leave the pot covered for another 5 minutes to allow the rice to steam and absorb all flavors.

Step 12

Fluff the rice gently with a fork before serving.

Nutrition Facts

Serving size	(1474.5g)

Amount per serving	% Daily Value*
Calories	1997.8

Total Fat 19.5g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 2924.0mg	0%
Total Carbohydrate 404.0g	0%
Dietary Fiber 16.2g	0%
Total Sugars 63.8g
Protein 37.8g	0%

Vitamin D 0IU	0%
Calcium 298.6mg	0%
Iron 11.0mg	0%
Potassium 1857.8mg	0%

*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.

Source of Calories

Fat: 9.0%

Protein: 7.8%

Carbs: 83.2%