Discover Mastawa, a beloved Kurdish soup made from creamy yogurt and rice, enriched with a variety of vegetables and tender meat. This traditional dish combines savory flavors with a comforting texture, perfect for warming up on chilly days. Learn how to make Mastawa at home with our easy-to-follow recipe and explore the rich culinary heritage of Kurdish cuisine.

Ingredients:

- 1 cup rice

- 4 cups yogurt (plain, full-fat)

- 1/2 pound meat (beef or lamb), cubed

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 large carrot, diced

- 1 potato, diced

- 1/2 cup chickpeas (cooked)

- 2 tablespoons vegetable oil

- 1 teaspoon turmeric

- 1 teaspoon ground cumin

- 1 teaspoon dried mint (optional)

- Salt and black pepper to taste

- 2 tablespoons fresh parsley, chopped (for garnish)

- Lemon wedges (for serving)

Instructions:

Prepare the Rice:Rinse the rice under cold water until the water runs clear. Soak in water for about 30 minutes, then drain.

Cook the Meat:

  - In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until translucent.

  - Add the garlic and cubed meat to the pot. Cook until the meat is browned on all sides.

Add Vegetables and Spices:

  - Stir in the diced carrot and potato. Cook for a few minutes.

  - Add turmeric, cumin, and salt. Stir well to coat the meat and vegetables with the spices.

Simmer the Soup:

  - Add enough water to the pot to cover the meat and vegetables (about 4 cups). Bring to a boil, then reduce the heat and let it simmer for about 30 minutes, or until the meat is tender and vegetables are cooked.

Add Rice:Stir in the soaked rice and cook for an additional 15-20 minutes, or until the rice is fully cooked.

Incorporate Yogurt:

  - In a bowl, whisk the yogurt until smooth. Gradually add a few ladles of hot soup broth to the yogurt, stirring constantly to temper it.

  - Slowly add the yogurt mixture back into the pot, stirring constantly to prevent curdling. Cook for another 5-10 minutes, until the soup is heated through and has thickened slightly.

Final Touches:Stir in the cooked chickpeas and adjust seasoning with salt and pepper as needed. Optionally, add dried mint for extra flavor.

Serve:Ladle the soup into bowls and garnish with chopped fresh parsley. Serve with lemon wedges on the side.

Enjoy your warm, comforting bowl of Mastawa, a delicious reflection of Kurdish culinary tradition!

Nutritional Value:

Rice:

 - Calories: 200

 - Carbohydrates: 45 grams

 - Protein: 4 grams

 - Fat: 0.5 grams

Benefits:

 - Provides a good source of energy through carbohydrates.

 - Contains essential B vitamins like thiamine and niacin.

 - Can be easily digested and is often well-tolerated.

Yogurt:

 - Calories: 150

 - Carbohydrates: 11 grams

 - Protein: 8 grams

 - Fat: 8 grams

Benefits:

 - Rich in calcium for bone health.

 - Contains probiotics which promote gut health and digestion.

 - High in protein, which supports muscle repair and growth.

Meat (Beef or Lamb):

 - Calories: 250-300

 - Carbohydrates: 0 grams

 - Protein: 26 grams

 - Fat: 20 grams

Benefits:

 - Excellent source of high-quality protein.

 - Rich in iron, which is essential for oxygen transport in the blood.

 - Provides vitamins such as B12 and minerals like zinc.

Onion:

 - Calories: 45

 - Carbohydrates: 11 grams

 - Protein: 1 gram

 - Fat: 0 grams

Benefits:

 - Contains antioxidants like quercetin, which may help reduce inflammation.

 - Provides vitamin C, which supports the immune system.

 - May have antimicrobial and anti-inflammatory properties.

Garlic:

 - Calories: 5

 - Carbohydrates: 1 gram

 - Protein: 0.2 grams

 - Fat: 0 grams

Benefits:

 - Contains allicin, which has antibacterial and antiviral properties.

 - May help lower blood pressure and cholesterol levels.

 - Provides antioxidants that support overall health.

Carrot:

 - Calories: 25

 - Carbohydrates: 6 grams

 - Protein: 0.5 grams

 - Fat: 0 grams

Benefits:

 - High in beta-carotene, which converts to vitamin A and supports eye health.

 - Contains fiber, which aids digestion.

 - Provides antioxidants that may help reduce the risk of chronic diseases.

Potato:

 - Calories: 130

 - Carbohydrates: 30 grams

 - Protein: 3 grams

 - Fat: 0 grams

Benefits:

 - Good source of vitamin C and potassium.

 - Contains dietary fiber, which promotes digestive health.

 - Provides energy through complex carbohydrates.

Chickpeas:

 - Calories: 135

 - Carbohydrates: 22 grams

 - Protein: 7 grams

 - Fat: 2 grams

Benefits:

 - Rich in protein and fiber, supporting digestion and muscle health.

 - Contains iron and folate, which are important for blood health.

 - Provides a low-glycemic index option for stable blood sugar levels.

Vegetable Oil:

 - Calories: 120

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams

Benefits:

 - Provides essential fatty acids for energy and cell function.

 - Contains vitamin E, which acts as an antioxidant.

Nurmeric:

 - Calories: 8

 - Carbohydrates: 1.7 grams

 - Protein: 0.2 grams

 - Fat: 0.2 grams

Benefits:

 - Contains curcumin, which has anti-inflammatory and antioxidant properties.

 - May help improve joint health and support digestion.

Ground Cumin:

 - Calories: 8

 - Carbohydrates: 1 gram

 - Protein: 0.4 grams

 - Fat: 0.4 grams

Benefits:

 - Supports digestion and may have antimicrobial properties.

 - Provides iron and other essential minerals.

Dried Mint:

 - Calories: 3

 - Carbohydrates: 1 gram

 - Protein: 0.1 grams

 - Fat: 0 grams

Benefits:

 - Contains menthol, which can aid digestion and relieve gastrointestinal discomfort.

 - Provides antioxidants and vitamins A and C.

Fresh Parsley:

 - Calories: 5

 - Carbohydrates: 1 gram

 - Protein: 0.5 grams

 - Fat: 0 grams

Benefits:

 - Rich in vitamins A, C, and K.

 - Contains antioxidants that support overall health and immune function.

Lemon Wedges:

 - Calories: 2

 - Carbohydrates: 0.6 grams

 - Protein: 0 grams

 - Fat: 0 grams

Benefits:

 - High in vitamin C, which supports the immune system.

 - Provides a fresh, tangy flavor that can enhance the taste of dishes.

These ingredients come together in Mastawa to create a nutritious and delicious soup with a variety of health benefits.