A beloved dish known for its rich flavors and tender meat cooked with spices.It's versatile served on special occasions,symbolizing warmth and tradition Afghan.

Afghan Mastawa is a beloved dish in Afghan culture, known for its rich flavors and unique cooking process. It features tender lamb or beef slow-cooked with spices like cinnamon, cardamom, and cumin, resulting in a tantalizing aroma and robust taste. The slow cooking method allows the meat to absorb the spices and juices, creating a melt-in-your-mouth texture.

Its versatility makes it popular for special occasions, weddings, and family meals. Afghan Mastawa symbolizes warmth, hospitality, and tradition, adding to its cultural significance and appeal among both locals and tourists.

ingredients:

1- 2 cups of basmati rice

2- 1 pound of lamb or beef, cut into small pieces

3- 1 onion, diced

4- 4 cloves of garlic, minced

5- 1 cup of carrots, sliced

6- 1 cup of peas

7- 1 cup of green beans

8- 1 tablespoon of tomato paste

9- 2 tablespoons of vegetable oil

10- 1 teaspoon of salt

11- 1 teaspoon of black pepper

12- 1 teaspoon of cumin

13- 1 teaspoon of coriander

14- 4 cups of water

Method:

1- Rinse the rice in cold water until the water runs clear, then soak the rice 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 to the pot and cook for an additional minute, stirring frequently.

4- Add the meat to the pot and cook until browned on all sides, about 5 minutes.

5- Add the carrots, peas, and green beans to the pot and cook for an additional 5 minutes.

6- Add the tomato paste, salt, black pepper, cumin, and coriander to the pot and stir well.

7- Drain the rice and add it to the pot, stirring to combine with the meat and vegetables.

8- Add the water to the pot and bring the mixture to a boil.

9- Reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the rice is cooked and the liquid has been absorbed.

10- Once the rice is cooked, remove the pot from the heat and let it sit for 5-10 minutes.

11- Fluff the rice with a fork before serving.

Note:

Mastawa is often served with a side of yogurt and fresh herbs, such as parsley or cilantro. It can also be garnished with fried onions or raisins.

Nutrition Facts:

One serving of Mastawa (approximately 1 cup) contains approximately:

  • 350 calories
  • 30 grams of protein
  • 12 grams of fat
  • 30 grams of carbohydrates
  • 3 grams of fiber
  • 10% of the recommended daily value for vitamin A
  • 20% of the recommended daily value for vitamin C
  • 8% of the recommended daily value for iron

Here are the nutrition facts for the ingredients used in Mastawa, based on standard serving sizes:

1- Basmati rice (2 cups):

  • Calories: 480
  • Carbohydrates: 108g
  • Protein: 8g
  • Fat: 0g
  • Fiber: 0g

benefits: Rich in carbohydrates, basmati rice provides energy and is low in fat, making it a good source of nutrition for a balanced diet.

2- Lamb or beef (1 pound):

  • Calories: Varies based on the type of meat and cut. For lean beef, it's approximately 760-800 calories.
  • Protein: Varies based on the type of meat and cut. For lean beef, it's approximately 80-90g.
  • Fat: Varies based on the type of meat and cut. For lean beef, it's approximately 50-60g.

benefits: Both are rich sources of protein, essential for muscle growth and repair, as well as iron, which is important for red blood cell production.

3- Onion (1 medium onion):

  • Calories: 44
  • Carbohydrates: 10g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 2g

benefits: Onions are low in calories but high in vitamins C and B6, as well as antioxidants, which can help reduce inflammation and improve heart health.

4- Garlic (4 cloves):

  • Calories: 16
  • Carbohydrates: 4g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 0g

benefits: Garlic is known for its antibacterial and antiviral properties. It also contains antioxidants that may help reduce the risk of certain cancers.

5- Carrots (1 cup, sliced):

  • Calories: 52
  • Carbohydrates: 12g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 4g

benefits: Carrots are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for eye health and immune function.

6- Peas (1 cup):

  • Calories: 62
  • Carbohydrates: 11g
  • Protein: 4g
  • Fat: 0g
  • Fiber: 4g

benefits: Peas are a good source of fiber and protein, which can help support digestive health and muscle growth.

7- Green beans (1 cup):

  • Calories: 44
  • Carbohydrates: 10g
  • Protein: 2g
  • Fat: 0g
  • Fiber: 4g

benefits: Green beans are low in calories but high in vitamins C and K, as well as fiber, which can help regulate digestion and promote a healthy heart.

8- Tomato paste (1 tablespoon):

  • Calories: 13
  • Carbohydrates: 3g
  • Protein: 0.6g
  • Fat: 0.1g
  • Fiber: 0.7g

benefits: Tomato paste is rich in lycopene, an antioxidant that may help protect against certain types of cancer and promote heart health.

9- Vegetable oil (2 tablespoons):

  • Calories: 240
  • Fat: 28g

benefits: Vegetable oil is a good source of unsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

10- Salt (1 teaspoon):

  • Calories: 0
  • Sodium: 2,300mg

benefits: While salt is necessary for maintaining electrolyte balance in the body, it should be consumed in moderation to avoid high blood pressure.

11- Black pepper (1 teaspoon):

  • Calories: 6
  • Carbohydrates: 1.4g
  • Protein: 0.3g
  • Fat: 0.2g
  • Fiber: 0.6g

benefits: Black pepper contains piperine, a compound that has been shown to improve digestion and increase the absorption of nutrients.

12- Cumin (1 teaspoon):

  • Calories: 8
  • Carbohydrates: 1g
  • Protein: 0.4g
  • Fat: 0.4g
  • Fiber: 0.3g

benefits: Cumin is rich in antioxidants and may help improve digestion and reduce inflammation.

13- Coriander (1 teaspoon):

  • Calories: 0
  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 0g
  • Fiber: 0g

benefits: Coriander is high in vitamins A, C, and K, as well as antioxidants, which may help promote healthy skin and reduce the risk of chronic diseases.

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.

kiro

i'm just try to cook new things.

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