Persian · dinner

Persian Lentil Rice (Adas Polo)

Video by Henrys HowTos on YouTube · Open on YouTube

85 minServes 6596 kcal a serve
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Lentils with rice give each serve about 9 g of fibre and over 20 g of protein, plus folate and iron, and the dates and raisins sweeten the dish naturally so no sugar is added. 250 g of beef stretches across six servings.

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Ingredients 13

Method

Tap a time to watch that step in the video.

  1. Wash and soak the rice. Bring 3 cups of water to the boil, add the lentils and a pinch of salt and simmer 20–25 minutes until tender and most of the water has gone; set aside. 0:15
  2. Boil 8 cups of water with 2 tbsp salt, add the drained rice and cook about 10 minutes until around 90 per cent done, then drain. 1:05
  3. Coat a heavy pot with 2–3 tbsp oil and line the base with potato slices. Layer in half the rice, all the lentils, then the rest of the rice. Spoon 2–3 tbsp saffron water over the top. 2:00
  4. Cover and cook on high for 5–10 minutes until steam builds, then put a paper towel under the lid, turn the heat to low and steam. 2:47
  5. Meanwhile fry the onion in 2–3 tbsp oil until lightly golden, add the mince and brown it. Season with 1 tsp salt, turmeric, cinnamon and pepper, stir in the raisins and dates, then turn off the heat and add 1 tsp saffron water. 3:55
  6. After 15–20 minutes of steaming, fold the mince mixture gently through the rice, cover again (no towel needed) and steam 15–20 minutes more on low. Serve with the crisp potato from the base. 5:41

Tip. Serves 6 is our estimate. Leave out the mince for a vegetarian version, and skip the dried fruit if you prefer it savoury. The description says 2 cups lentils but the cook uses 1 cup in the video.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy596 kcal2,500 kJ
Protein22 g44% of a day
Fibre9.1 g33% of a day
Carbohydrate87 g78 g net · 11 g sugars32% of a day
Fat18 g3.3 g saturated23% of a day
Sodium870 mg38% of a day

Where the energy comes from one serve

  • Net carbs 55%
  • Protein 16%
  • Fat 29%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 66% of the 78 g of net carbs come from the basmati rice. To cut carbs, try cauliflower rice instead, or half and half.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High69%

1.1 g a serve, mostly from oil (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High44%

24 µg a serve, mostly from basmati rice (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Folate High43%

172 µg a serve, mostly from dried lentils (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Zinc High38%

4.2 mg a serve, mostly from beef mince (47%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High36%

0.9 µg a serve, mostly from beef mince (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B6 High29%

0.5 mg a serve, mostly from dried lentils (30%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High26%

4.6 mg a serve, mostly from dried lentils (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium Source18%

75 mg a serve, mostly from dried lentils (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source16%

760 mg a serve, mostly from dried lentils (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source15%

2.3 mg a serve, mostly from oil (86%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Vitamin K9%

11 µg a serve, mostly from oil (72%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C6%

5.4 mg a serve, mostly from potato (51%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium5%

61 mg a serve, mostly from basmati rice (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A0%

0.7 µg a serve, mostly from pitted dates (68%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve, mostly from beef mince (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Henrys HowTos; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.