Afghan Shorwa Soup is a traditional soup cherished for its hearty and flavorful broth, made by slowly simmering lamb or beef along with vegetables such as carrot, potato, and onion. Aromatic spices like turmeric, coriander, and cumin enhance its rich taste, while quroot (kishk), a fermented dairy product, adds a creamy tanginess. This comforting soup is not only a delicious meal but also a nutritious one, offering essential vitamins and minerals from the vegetables and protein from the meat. Perfect for cold weather, Afghan Shorwa Soup provides warmth and sustenance, making it a popular choice for both its taste and health benefits. It is particularly rich in B vitamins, iron, and antioxidants, supporting immune function and overall well-being. However, due to its richness, it should be consumed in moderation, especially for individuals with dietary restrictions or health concerns related to high-fat intake.
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
Alternatives:
- For those following a plant-based diet or seeking a lower-fat option, you can replace the meat (lamb or beef) with lentils or beans. Yellow split peas, chickpeas, or even red lentils can provide a similar texture and protein content, while reducing the fat content of the dish.
- Additionally, you can opt for vegetable stock or a homemade broth instead of using water or meat-based stock to make the soup fully vegetarian.
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!
Frequently Asked Questions (FAQ) :
- Can Afghan Shorwa Soup be prepared with plant-based ingredients? Yes, Afghan Shorwa Soup can be made with plant-based ingredients. Instead of using lamb or beef, you can substitute the meat with lentils or beans to create a vegetarian version of the soup. This adjustment maintains the soup’s hearty and nutritious qualities, while also making it suitable for those following a vegetarian or plant-based diet.
- Can the soup be stored? Yes, Afghan Shorwa Soup can be stored in the refrigerator for 2-3 days. For longer storage, you can freeze the soup, and it will stay fresh for up to 3 months. To reheat, simply warm it on the stove or in the microwave, adding a little water if needed to restore its consistency.
- What are the benefits of having Afghan Shorwa Soup in cold weather? Afghan Shorwa Soup is perfect for cold weather due to its warming and nourishing ingredients. The soup’s rich broth, combined with proteins and healthy fats, helps to provide comfort and warmth. It also supports the immune system with its vitamins and antioxidants, making it an excellent choice to boost your health and energy during chilly months.
- Can the spices in Afghan Shorwa Soup be adjusted? Yes, the spices in Afghan Shorwa Soup can be customized to your taste. If you prefer a milder flavor, you can reduce the amount of cumin, coriander, and turmeric. Alternatively, for a spicier kick, you can add more black pepper or even some chili flakes. Adjusting the spices allows you to personalize the soup according to your flavor preferences.
- What gives Afghan Shorwa Soup its distinctive taste? The soup’s unique flavor comes from the blend of aromatic spices like turmeric, cumin, and coriander. These spices not only enhance the broth but also provide a rich depth of flavor. Additionally, the use of "quroot" (kishk), a fermented dairy product, adds a tangy and creamy element that distinguishes Afghan Shorwa from other soups.
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.
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