Discover the authentic flavors of Afghan cuisine with this Shorpo recipe. This traditional meat soup, made with tender lamb or beef, hearty potatoes, and sweet carrots, offers a rich and comforting taste. Perfect for a cozy meal, Shorpo is a classic Afghan dish that combines simplicity with deliciousness. Follow our easy recipe to prepare this heartwarming soup at home.

Ingredients:

- 500g lamb or beef, cut into cubes

- 2 large potatoes, peeled and diced

- 2 carrots, peeled and sliced

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 tablespoon vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon turmeric

- 1 teaspoon paprika

- 1 bay leaf

- 4 cups beef or vegetable broth

- Salt and pepper to taste

- Fresh cilantro for garnish (optional)

Instructions:

Prepare the Meat: Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until softened and golden brown.

Cook the Meat: Add the lamb or beef cubes to the pot. Cook until the meat is browned on all sides.

Add Spices: Stir in the ground cumin, coriander, turmeric, paprika, and bay leaf. Cook for another 2 minutes to allow the spices to release their flavors.

Add Broth: Pour in the beef or vegetable broth, ensuring the meat is fully submerged. Bring to a boil, then reduce the heat to low and simmer for 30 minutes.

Add Vegetables: Add the diced potatoes and sliced carrots to the pot. Continue to simmer until the vegetables and meat are tender, about 20-30 minutes.

Season: Taste the soup and season with salt and pepper as needed.

Serve: Garnish with fresh cilantro if desired. Serve hot with crusty bread or rice.

Enjoy your delicious and comforting Shorpo!

Nutritional Values

Lamb or Beef:

 - Calories: 250-300 kcal

 - Protein: 20-25g

 - Fat: 20g (varies depending on the cut)

 - Iron: 2-3mg

 - Zinc: 4-5mg

Benefits:

 - Protein: Essential for muscle repair and growth.

 - Iron: Supports oxygen transport in the blood and helps prevent anemia.

 - Zinc: Important for immune function and wound healing.

Potatoes:

 - Calories: 77 kcal

 - Protein: 2g

 - Carbohydrates: 17g

 - Fiber: 2.2g

 - Vitamin C: 20mg

 - Potassium: 425mg

Benefits:

 - Vitamin C: Boosts immune health and supports skin health.

 - Potassium: Helps maintain healthy blood pressure levels and supports heart function.

 - Fiber: Aids in digestion and helps maintain a healthy digestive system.

Carrots:

 - Calories: 41 kcal

 - Protein: 0.9g

 - Carbohydrates: 10g

 - Fiber: 2.8g

 - Vitamin A: 835µg

 - Vitamin K: 13µg

Benefits:

 - Vitamin A: Supports vision health, immune function, and skin health.

 - Fiber: Promotes digestive health and helps prevent constipation.

Onion:

 - Calories: 40 kcal

 - Protein: 1.1g

 - Carbohydrates: 9g

 - Fiber: 1.7g

 - Vitamin C: 8mg

Benefits:

 - Antioxidants: Contains compounds like quercetin that help reduce inflammation and support heart health.

 - Vitamin C: Contributes to immune health and skin vitality.

Garlic:

 - Calories: 149 kcal

 - Protein: 6.4g

 - Carbohydrates: 33g

 - Fiber: 2.1g

 - Vitamin C: 31mg

 - Manganese: 1.7mg

Benefits:

 - Allicin: Has antimicrobial and anti-inflammatory properties that support immune health.

 - Manganese: Supports bone health and metabolism.

Vegetable Oil:

 - Calories: 884 kcal

 - Fat: 100g

 - Saturated Fat: 14g

Benefits:

 - Healthy Fats: Provides essential fatty acids for energy and cell function. Opt for oils with unsaturated fats, such as olive or canola oil, for healthier choices.

Ground Cumin:

 - Calories: 375 kcal

 - Protein: 17g

 - Carbohydrates: 44g

 - Fiber: 11g

Benefits:

 - Antioxidants: Helps reduce inflammation and improve digestion.

 - Iron: Supports blood health and energy levels.

Ground Coriander:

 - Calories: 298 kcal

 - Protein: 12g

 - Carbohydrates: 55g

 - Fiber: 41g

Benefits:

 - Digestive Health: Aids digestion and helps alleviate symptoms like bloating.

 - Antioxidants: Contributes to overall health by reducing oxidative stress.

Turmeric:

 - Calories: 354 kcal

 - Protein: 7.8g

 - Carbohydrates: 65g

 - Fiber: 22g

Benefits:

 - Curcumin: Has powerful anti-inflammatory and antioxidant effects that support joint and overall health.

Paprika:

 - Calories: 282 kcal

 - Protein: 14g

 - Carbohydrates: 54g

 - Fiber: 26g

Benefits:

 - Vitamin A: Supports eye health and immune function.

 - Antioxidants: Helps protect cells from damage.

Bay Leaf:

 - Calories: 313 kcal

 - Protein: 7g

 - Carbohydrates: 75g

 - Fiber: 26g

Benefits:

 - Digestive Health: Helps alleviate symptoms like indigestion and bloating.

 - Antioxidants: Contains compounds that support overall health.

These ingredients not only provide rich flavors to Shorpo but also offer a range of nutritional benefits that contribute to overall health and well-being.