Afghan Shorwa Soup or Afghan Soup: A traditional dish with rich, meaty broth, veggies, and aromatic spices. Comforting and nutritious, perfect for cold weather.

Afghan Shorwa Soup is a beloved traditional dish known for its rich broth made from slowly simmered meat like lamb or beef, complemented by vegetables such as carrots, potatoes, and onions. Aromatic spices like turmeric, coriander, and cumin give it a distinctive flavor. One key ingredient is quroot (kishk), a fermented dairy product that adds tanginess and creaminess to the soup. This hearty and comforting soup is enjoyed as a main meal, especially during cold weather, providing warmth and nourishment.

Here's a recipe for Shorwa soup, a traditional Afghan dish:

Ingredients:

1- 1 pound (450g) of lamb or beef, cubed

2- 1 onion, finely chopped

3- 2 cloves of garlic, minced

4- 2 tablespoons of vegetable oil

5- 1 teaspoon of ground turmeric

6- 1 teaspoon of ground coriander

7- 1 teaspoon of ground cumin

8- Salt and black pepper to taste

9- 6 cups (1.5 liters) of water

10- 2 large carrots, peeled and diced

11- 2 potatoes, peeled and diced

12- 2 tomatoes, diced

13- 1 cup (200g) of green beans, trimmed and cut into 1-inch pieces

14- 1/2 cup (100g) of yellow split peas (optional)

15- 2-3 tablespoons of fresh cilantro or parsley, chopped

16- Juice of 1 lemon (optional)

17- Afghan flatbread (naan) for serving

Instructions:

1. Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and minced garlic and sauté until they become translucent.

2. Add the cubed meat to the pot and brown it on all sides.

3. Stir in the ground turmeric, ground coriander, ground cumin, salt, and black pepper. Cook for a few minutes to allow the spices to release their flavors.

4. Pour in the water and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 45 minutes to an hour, or until the meat is tender. If you're using yellow split peas, add them to the pot at this point.

5. Add the diced carrots, potatoes, and green beans to the pot and continue to simmer for another 20-30 minutes, or until the vegetables are soft and the flavors meld together.

6. Add the diced tomatoes to the soup and simmer for an additional 5-10 minutes.

7. Taste the soup and adjust the seasonings as needed. You can also add a squeeze of lemon juice at this stage for extra flavor.

8. Serve the Shorwa hot, garnished with chopped fresh cilantro or parsley. It's traditionally served with Afghan flatbread (naan) on the side.

Enjoy the warm and comforting flavors of Afghan Shorwa soup, a true taste of Afghan tradition!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the main ingredients in the Shorwa soup recipe. Please note that these values can vary based on specific brands and preparation methods:

1 pound (450g) of lamb or beef:

• Calories: 740-900 kcal (depending on the type of meat and fat content)
• Protein: 80-100g
• Fat: 45-70g
• Carbohydrates: 0g

benfits:Lamb or beef provides high-quality protein, essential amino acids, iron, zinc, and B vitamins, which are important for overall health and energy production.

2 tablespoons of vegetable oil:

• Calories: 240 kcal
• Fat: 28g

benfits: Vegetable oil adds healthy fats to the dish, which are necessary for absorbing fat-soluble vitamins and providing energy.

2 large carrots:

• Calories: 70 kcal
• Protein: 1g
• Fat: 0.3g
• Carbohydrates: 16g
• Fiber: 4.5g

benfits: Carrots are rich in beta-carotene, fiber, vitamins A and K1, and potassium. They add sweetness and color to the soup.

2 potatoes:

• Calories: 320 kcal
• Protein: 8g
• Fat: 0.2g
• Carbohydrates: 74g
• Fiber: 7g

benfits: Potatoes provide carbohydrates, potassium, and vitamins C and B6. They add texture and help thicken the soup.

2 tomatoes:

• Calories: 40 kcal
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 9g
• Fiber: 2.5g

benfits: Tomatoes are rich in lycopene, a powerful antioxidant, as well as vitamins C and K1. They add acidity and depth of flavor to the soup.

1 cup (200g) of green beans:

• Calories: 30 kcal
• Protein: 2g
• Fat: 0.2g
• Carbohydrates: 7g
• Fiber: 3g

benfits: Green beans are low in calories and rich in vitamins A, C, and K, as well as dietary fiber. They add crunch and color to the soup.

1/2 cup (100g) of yellow split peas (optional):

• Calories: 345 kcal
• Protein: 25g
• Fat: 1g
• Carbohydrates: 60g
• Fiber: 25g

benfits: Yellow split peas are a good source of protein, fiber, and various vitamins and minerals. They add texture and thickness to the soup.

2-3 tablespoons of fresh cilantro or parsley:

• Calories: 2-6 kcal
• Protein: 0.2-0.4g
• Fat: 0.1-0.2g
• Carbohydrates: 0.3-0.5g

benfits: Fresh cilantro or parsley adds freshness and a burst of flavor to the soup. They are also rich in antioxidants and vitamins A, C, and K.

Juice of 1 lemon (optional):

• Calories: 4 kcal
• Carbohydrates: 1.3g

benfits: Lemon juice adds a refreshing citrusy flavor to the soup and provides vitamin C, which is important for immune health.

The nutritional values for the ingredients in Shorwa soup can vary depending on portion sizes and the specific products you use. These values provide a general idea of the nutritional content of the main components in the recipe. Keep in mind that the actual values may differ based on factors like cooking methods and ingredient variations.