Lunches
Saloona (Bahraini Vegetable and Meat Stew)
Ingredients
- - 500 g (1.1 lb) lamb or beef, cubed
- - 2 tbsp vegetable oil
- - 1 onion, chopped
- - 3 garlic cloves, minced
- - 1 tbsp Bahraini baharat
- - 1/2 tsp ground turmeric
- - 2 tomatoes, chopped
- - 1 tbsp tomato paste
- - 1 potato, cubed
- - 1 carrot, sliced
- - 1 courgette (zucchini), sliced
- - 100 g (3.5 oz) green beans, trimmed
- - 800 ml (3 1/3 cups) water or stock
- - 1 1/2 tsp salt, or to taste
- - 1/2 tsp black pepper
- - Fresh coriander, chopped, for garnish
Method
- Heat the oil in a large pot and brown the meat cubes on all sides.
- Add the onion and cook until softened, then stir in the garlic, baharat and turmeric for 1 minute.
- Add the tomatoes and tomato paste, stirring for 2-3 minutes until they break down slightly.
- Pour in the water or stock, season with salt and pepper, cover and simmer for 45 minutes until the meat is tender.
- Add the potato and carrot, simmer for 10 minutes, then add the courgette and green beans and cook for a further 10-12 minutes until all vegetables are tender.
- Adjust seasoning to taste and garnish with fresh coriander before serving hot over rice.
Introduction: Saloona is a light, spiced stew of meat and mixed vegetables in a tomato-based broth, eaten spooned over plain rice.
Cultural Background: Saloona is a light, spiced stew of meat and mixed vegetables in a tomato-based broth, eaten spooned over plain rice. It is a comforting, everyday midday meal in Bahraini households, valued for using whatever vegetables are seasonally available.
Tips: – Add firmer vegetables like potato and carrot first, softer ones like courgette later so nothing overcooks. – A splash of fresh lime juice at the end brightens the stew.
Variations: – Okra or aubergine (eggplant) can be added or substituted depending on season. – A vegetarian version can be made with chickpeas instead of meat.
Vegetarian/Vegan: Replace meat with chickpeas and use vegetable stock for a fully vegetarian version.
Storage: Refrigerate in an airtight container for up to 3 days; freezes well for up to 2 months.
Reheating: Reheat gently on the stovetop over low heat, stirring occasionally, until piping hot.
Nutrition: Per serving (approx.): 340 kcal, 26 g protein, 22 g carbohydrates, 15 g fat, 5 g fibre.
FAQs:
Q: Can Saloona be made in a slow cooker? A: Yes, brown the meat first, then transfer everything to a slow cooker and cook on low for 6-7 hours, adding the softer vegetables in the last hour. Q: What is the best cut of meat to use? A: Bone-in lamb shoulder or beef chuck work well, as they become tender during the long simmer.
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