Afghan Mastawa is a traditional Afghan rice dish, typically made with lamb or beef, slow-cooked with fragrant spices like cinnamon, cardamom, and cumin. This hearty meal has been a staple in Afghan households for generations, especially during family gatherings, weddings, and festive occasions. The dish symbolizes warmth and hospitality, with its rich, flavorful combination of rice, tender meat, and vegetables. It is often served with yogurt or fresh herbs and is beloved for its comforting qualities and cultural significance.
Mastawa's roots in Afghan cuisine are deeply tied to the country's tradition of communal dining and celebrating special moments with loved ones. The slow cooking process allows the meat to absorb the spices and juices, creating a tender, flavorful dish that leaves a lasting impression on both locals and visitors alike.
ingredients:
1. 2 cups basmati rice
2. 1 pound lamb or beef, cut into small pieces
3. 1 onion, diced
4. 4 cloves garlic, minced
5. 1 cup carrots, sliced
6. 1 cup peas
7. 1 cup green beans
8. 1 tablespoon tomato paste
9. 2 tablespoons vegetable oil
10. 1 teaspoon salt
11. 1 teaspoon black pepper
12. 1 teaspoon ground cumin
13. 1 teaspoon ground coriander
14. 1 cinnamon stick (optional)
15. 4 cups water
Method:
1. Rinse the basmati rice until the water runs clear. Soak it in cold water for 30 minutes.
2. In a large pot, heat the vegetable oil over medium heat. Add the diced onion and cook until soft and translucent, about 5 minutes.
3. Add the minced garlic and cook for another minute, stirring frequently.
4. Add the lamb or beef to the pot and brown it on all sides for about 5 minutes.
5. Stir in the sliced carrots, peas, and green beans, cooking for an additional 5 minutes.
6. Add the tomato paste, salt, black pepper, cumin, coriander, and cinnamon stick (if using), mixing well.
7. Drain the rice and add it to the pot, stirring to combine with the meat and vegetables.
8. Pour in 4 cups of water, bring the mixture to a boil, then reduce the heat to low.
9. Cover the pot and let it simmer for 20–25 minutes, or until the rice is fully cooked and the liquid has been absorbed.
10. Once cooked, remove the pot from the heat and let it rest for 5–10 minutes.
11. Fluff the rice with a fork and serve, garnished with fried onions, yogurt, or fresh herbs if desired.
Serving Suggestions:
Mastawa is often served with yogurt or fresh herbs such as parsley or cilantro. It can also be garnished with fried onions or raisins for added flavor and texture.
Nutrition Value:
1. 2 cups basmati rice
- Calories: 480
- Carbohydrates: 108g
- Protein: 8g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Low in vitamins, primarily B vitamins
- Minerals: Provides iron and magnesium
- Nutritional benefit: Rich in carbohydrates for energy and low in fat.
2. 1 pound lamb or beef, cut into small pieces
- Calories: 760-800 (varies by cut)
- Carbohydrates: 0g
- Protein: 80-90g
- Fat: 50-60g (varies by cut)
- Sodium: 80mg (varies by cut)
- Cholesterol: 100mg (varies by cut)
- Vitamins: Rich in B vitamins, particularly B12
- Minerals: High in iron and zinc
- Nutritional benefit: Excellent source of protein and iron.
3. 1 onion, diced
- Calories: 44
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C and B6
- Minerals: Contains small amounts of potassium and manganese
- Nutritional benefit: Rich in antioxidants and vitamins.
4. 4 cloves garlic, minced
- Calories: 16
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamins C and B6
- Minerals: Rich in manganese and calcium
- Nutritional benefit: Known for antibacterial and antiviral properties.
5. 1 cup carrots, sliced
- Calories: 52
- Carbohydrates: 12g
- Protein: 1g
- Fat: 0g
- Sodium: 43mg
- Cholesterol: 0mg
- Vitamins: High in vitamin A (from beta-carotene)
- Minerals: Contains potassium and small amounts of calcium
- Nutritional benefit: Great source of beta-carotene for eye health.
6. 1 cup peas
- Calories: 62
- Carbohydrates: 11g
- Protein: 4g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin K and vitamin C
- Minerals: Provides manganese, phosphorus, and iron
- Nutritional benefit: Good source of fiber and protein.
7. 1 cup green beans
- Calories: 44
- Carbohydrates: 10g
- Protein: 2g
- Fat: 0g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: High in vitamins C and K
- Minerals: Contains manganese and potassium
- Nutritional benefit: Low in calories, high in vitamins and fiber.
8. 1 tablespoon tomato paste
- Calories: 13
- Carbohydrates: 3g
- Protein: 0.6g
- Fat: 0.1g
- Sodium: 7mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamins A and C
- Minerals: Provides potassium and magnesium
- Nutritional benefit: Rich in lycopene, an antioxidant.
9. 2 tablespoons vegetable oil
- Calories: 240
- Carbohydrates: 0g
- Protein: 0g
- Fat: 28g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin E
- Minerals: Contains small amounts of vitamin K
- Nutritional benefit: Source of unsaturated fats for heart health.
10. 1 teaspoon salt
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2,300mg
- Cholesterol: 0mg
- Vitamins: 0mg
- Minerals: 0mg
- Nutritional benefit: Necessary for electrolyte balance, should be consumed in moderation.
11. 1 teaspoon black pepper
- Calories: 6
- Carbohydrates: 1.4g
- Protein: 0.3g
- Fat: 0.2g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin K
- Minerals: Provides manganese
- Nutritional benefit: Contains piperine, may improve digestion.
12. 1 teaspoon ground cumin
- Calories: 8
- Carbohydrates: 1g
- Protein: 0.4g
- Fat: 0.4g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin E
- Minerals: Provides iron and manganese
- Nutritional benefit: Rich in antioxidants, may help improve digestion.
13. 1 teaspoon ground coriander
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: 0mg
- Minerals: 0mg
- Nutritional benefit: High in vitamins A, C, and K, may promote healthy skin.
14. 1 cinnamon stick (optional)
- Calories: 6
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin K
- Minerals: Provides calcium and manganese
- Nutritional benefit: Antioxidant properties, may help regulate blood sugar levels.
15. 4 cups water
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: 0mg
- Minerals: 0mg
- Nutritional benefit: Essential for hydration and overall health.
Please note that the nutrition facts may vary depending on the specific brands used and the cooking methods. These values are approximate and should be used as a general guideline.
Mastawa is a filling and nutritious dish that is perfect for a family meal or special occasion. With its hearty combination of rice, meat, and vegetables, it provides a good source of protein, fiber, and essential vitamins and minerals.
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