Estimated Nutrition (whole recipe, rough)
Counts 23 of 26 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 23 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Mutton | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- meat for 4-5 people (lamb, mutton, beef or camel)
- 5 cloves of garlic, smashed
- 1 Tablespoon of turmeric powder
- 1 large onion, chopped
- 3 medium tomatoes, chopped
- 3-4 cups of fresh vegetables chopped in big pieces (carrots, zucchini, eggplant, green beans, potatoes, okra and/or bell pepper)
- 3 Tablespoons of Omani mixed spices (or 1 Tablespoon ground coriander, 1 Tablespoon ground cumin, 1/2 teaspoon ground cinnamon, 1/2 teaspoon ground black pepper, and a couple of whole cloves)
- 3 Tablespoons of tomato paste
- 3 Tablespoons of fresh, chopped cilantro or parsley (optional)
- fresh hot peppers or ground cayenne pepper, to taste
- salt or bouillon, to taste
- serve over white rice
Directions
Leave some meat on the bones (if any) and cut the rest into 1 inch cubes. In a large pan, bring about 7 cups of water to boil. Add the meat. In a few minutes, skim off the foam that collects on the top of the water with a spoon. Add the smashed garlic and turmeric powder. Cover and boil for a few hours, until the meat starts to get tender.
Add the chopped onion, tomato, vegetables, and the rest of the ingredients. Boil until the meat and all of the vegetables are very tender. Add water, if needed, to make it as dry or as soupy as you like it.
Serve the "saloonah" over white rice.
Category:Omanese Recipes
Category:Omanese Meat Dishes