Mediterranean Diet Traditional Uzbek Plov

Experience a healthy twist on a time-honored classic with our Mediterranean Diet Traditional Uzbek Plov recipe. This wholesome dish combines the rich flavors of a traditional Uzbek pilaf with Mediterranean diet principles, featuring tender chicken thighs, nutty brown basmati rice, and the vibrant sweetness of dried barberries or cranberries. Infused with warm, aromatic spices like cumin, coriander, and turmeric, this one-pot wonder is as nutritious as it is delicious. The fresh parsley garnish adds a final burst of color and flavor, making this comforting meal perfect for family dinners or meal prep. Packed with protein, fiber, and heart-healthy extra virgin olive oil, it’s a satisfying dish that supports a healthy lifestyle. Ready in just over an hour, this Uzbek-inspired recipe is sure to become a staple in your Mediterranean kitchen.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 4 tablespoons Extra virgin olive oil
• 500 grams Boneless, skinless chicken thighs
• 2 cups Brown basmati rice
• 1 large Yellow onion
• 3 medium Carrots
• 4 pieces Garlic cloves
• 1.5 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Turmeric powder
• 2 tablespoons Dried barberries or dried cranberries
• 4 cups Vegetable or chicken broth (low sodium)
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 2 tablespoons Fresh parsley

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear, then soak it in warm water for 20 minutes. Drain and set aside.

Step 2

Dice the yellow onion and cut the carrots into matchstick-sized strips. Mince the garlic cloves.

Step 3

Heat 3 tablespoons of extra virgin olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.

Step 4

Cut the chicken thighs into bite-sized pieces and add them to the pot. Cook until they are browned on all sides, about 5 minutes. Remove the chicken from the pot and set aside.

Step 5

In the same pot, add the remaining 1 tablespoon of olive oil, followed by the diced onion. Sauté until soft and golden, around 4-5 minutes.

Step 6

Add the carrots and minced garlic to the pot. Cook for another 3-4 minutes, stirring occasionally.

Step 7

Stir in the ground cumin, ground coriander, turmeric powder, salt, and black pepper. Cook for 1 minute to release the spices' aromas.

Step 8

Return the chicken to the pot, then add the drained rice evenly over the top without mixing. Sprinkle the dried barberries or dried cranberries over the rice.

Step 9

Carefully pour the low-sodium vegetable or chicken broth over the rice. Use the back of a spoon to ensure the rice is submerged but avoid stirring.

Step 10

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot with a lid and simmer for 35-40 minutes until the rice is fully cooked and the liquid is absorbed.

Step 11

Turn off the heat and let the plov rest, covered, for 10 minutes.

Step 12

Fluff the plov gently with a fork, garnish with freshly chopped parsley, and serve warm.

Nutrition Facts

Serving size	(2318.3g)

Amount per serving	% Daily Value*
Calories	2269.8

Total Fat 118.7g	0%
Saturated Fat 24.0g	0%
Polyunsaturated Fat 0.2g
Cholesterol 625mg	0%
Sodium 3537.7mg	0%
Total Carbohydrate 151.6g	0%
Dietary Fiber 20.2g	0%
Total Sugars 26.0g
Protein 155.3g	0%

Vitamin D 35IU	0%
Calcium 340.0mg	0%
Iron 13.8mg	0%
Potassium 2945.8mg	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: 46.5%

Protein: 27.1%

Carbs: 26.4%