Discover the rich flavors of Mastawa, a traditional Afghan thick soup made from creamy yogurt, tender meat, and hearty vegetables. This comforting dish combines savory ingredients to create a delicious and satisfying meal perfect for any occasion. Follow our easy recipe to bring this authentic Afghan delight to your table.

Ingredients:

- 500g (1 lb) lamb or beef, cut into bite-sized pieces

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 cup plain yogurt

- 2 cups beef or vegetable broth

- 1 large carrot, diced

- 1 potato, diced

- 1 cup green beans, chopped

- 1 tablespoon vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon turmeric

- Salt and pepper, to taste

- Fresh cilantro, chopped (for garnish)

Instructions:

- Prepare the Meat: Heat vegetable oil in a large pot over medium heat. Add the chopped onion and garlic, cooking until softened and translucent. Add the meat pieces and cook until browned on all sides.

- Add Spices: Stir in the cumin, coriander, turmeric, salt, and pepper. Cook for another minute until the spices are fragrant.

- Add Vegetables: Add the diced carrot, potato, and green beans to the pot. Stir to combine with the meat and spices.

- Add Broth: Pour in the beef or vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for about 45 minutes or until the meat and vegetables are tender.

- Incorporate Yogurt: In a bowl, whisk the yogurt until smooth. Gradually add a few ladles of the hot soup to the yogurt, whisking constantly to temper it. Slowly stir the yogurt mixture back into the pot. Simmer for an additional 10 minutes, stirring occasionally.

- Serve: Garnish with fresh chopped cilantro before serving. Enjoy your warm and creamy Mastawa with crusty bread or steamed rice.

Feel free to adjust the seasoning and vegetables according to your taste preferences. This hearty soup is perfect for warming up on a cold day and offers a delightful taste of Afghan cuisine.

Nutritional values

For the Lamb or Beef Stew:

Lamb or Beef (500g, cut into bite-sized pieces)

 - Lamb: Approximately 250 calories, 25g protein, 0g carbohydrates, 17g fat

 - Beef: Approximately 250 calories, 26g protein, 0g carbohydrates, 15g fat

Total for 500g:

 - Lamb: Approximately 1,250 calories, 125g protein, 0g carbohydrates, 85g fat

 - Beef: Approximately 1,250 calories, 130g protein, 0g carbohydrates, 75g fat

Benefits: Provides high-quality protein, iron, and vitamin B12. Supports muscle growth, repair, and overall energy levels.

Large Onion (1, finely chopped)

 - Approximately 45 calories

 - 1g protein

 - 11g carbohydrates

 - 0g fat

Benefits: Adds flavor, contains antioxidants, supports heart health, and has anti-inflammatory properties.

Garlic (2 cloves, minced)

 - Approximately 4 calories

 - 0.2g protein

 - 1g carbohydrates

 - 0g fat

Total for 2 cloves:

 - Approximately 8 calories

 - 0.4g protein

 - 2g carbohydrates

 - 0g fat

Benefits: Enhances flavor, supports immune health, and contains antioxidants and anti-inflammatory properties.

Plain Yogurt (1 cup)

 - Approximately 150 calories

 - 8g protein

 - 11g carbohydrates

 - 8g fat

Benefits: Rich in protein, calcium, and probiotics, which aid digestion and support bone health.

Beef or Vegetable Broth (2 cups)

 - Beef Broth: Approximately 15 calories, 1g protein, 1g carbohydrates, 0g fat

 - Vegetable Broth: Approximately 10 calories, 0g protein, 2g carbohydrates, 0g fat

Total for 2 cups:

 - Beef Broth: Approximately 30 calories, 2g protein, 2g carbohydrates, 0g fat

 - Vegetable Broth: Approximately 20 calories, 0g protein, 4g carbohydrates, 0g fat

Benefits: Adds flavor and some nutrients. Beef broth provides additional protein and minerals, while vegetable broth is lower in calories.

Carrot (1 large, diced)

 - Approximately 30 calories

 - 0.5g protein

 - 7g carbohydrates

 - 0g fat

Benefits: Rich in vitamin A, supports eye health, contains antioxidants.

Potato (1, diced)

 - Approximately 130 calories

 - 3g protein

 - 30g carbohydrates

 - 0g fat

Benefits: Provides energy through carbohydrates, contains potassium and vitamin C.

Green Beans (1 cup, chopped)

 - Approximately 35 calories

 - 2g protein

 - 8g carbohydrates

 - 0g fat

Benefits: Low in calories, high in fiber, vitamins A, C, and K.

Vegetable Oil (1 tablespoon)

 - Approximately 120 calories

 - 0g protein

 - 0g carbohydrates

 - 14g fat

Benefits: Adds necessary fat for cooking, helps in absorption of fat-soluble vitamins.

Ground Cumin (1 teaspoon)

 - Approximately 8 calories

 - 0.4g protein

 - 1g carbohydrates

 - 0.4g fat

Benefits: Adds a warm, earthy flavor, aids in digestion, and contains antioxidants.

Ground Coriander (1 teaspoon)

 - Approximately 6 calories

 - 0.3g protein

 - 1g carbohydrates

 - 0.3g fat

Benefits: Adds a citrusy flavor, supports digestion, and contains antioxidants.

Turmeric (1/2 teaspoon)

 - Approximately 5 calories

 - 0.2g protein

 - 1g carbohydrates

 - 0.1g fat

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

Salt (to taste)

 - 0 calories

 - 0g protein

 - 0g carbohydrates

 - 0g fat

Benefits: Enhances flavor. Use in moderation due to sodium content.

Black Pepper (to taste)

 - Approximately 6 calories (per teaspoon)

 - 0.2g protein

 - 1g carbohydrates

 - 0g fat

Benefits: Adds flavor, contains piperine which aids in digestion and has antioxidant properties.

Fresh Cilantro (for garnish)

 - Approximately 1 calorie

 - 0.1g protein

 - 0.1g carbohydrates

 - 0g fat

Benefits: Adds freshness, provides vitamins A, C, and K, and contains antioxidants. 

This stew offers a balanced mix of proteins, vegetables, and spices, providing essential nutrients and a range of health benefits.