Discover the comforting flavors of Shorpo, a traditional meat soup made with tender lamb and a mix of wholesome vegetables. This hearty Afghan dish combines aromatic spices and rich ingredients to create a nourishing and satisfying meal. Perfect for any time of the year, this Shorpo recipe is easy to follow and ideal for warming up on chilly days. Enjoy a taste of authentic Afghan cuisine with this flavorful soup!

Ingredients:

- 500g lamb, cut into chunks

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 2 tablespoons vegetable oil

- 2 large carrots, sliced

- 2 potatoes, peeled and diced

- 1 cup green beans, trimmed and cut into pieces

- 1 tomato, chopped

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon paprika

- 1/2 teaspoon turmeric

- 1 teaspoon salt (or to taste)

- 1/2 teaspoon black pepper

- 6 cups water or beef broth

- 1/4 cup fresh cilantro, chopped (for garnish)

- Lemon wedges (for serving)

Instructions:

Prepare the Lamb:

  - Heat the vegetable oil in a large pot over medium heat.

  - Add the chopped onion and garlic, and sauté until the onion is translucent and fragrant.

  - Add the lamb chunks and cook until they are browned on all sides.

Add Spices and Vegetables:

  - Stir in the cumin, coriander, paprika, turmeric, salt, and black pepper.

  - Add the chopped tomato and cook for a few minutes until the tomato starts to break down.

Simmer the Soup:

  - Pour in the water or beef broth and bring to a boil.

  - Reduce the heat to low, cover, and let it simmer for 1 hour, or until the lamb is tender.

Add Remaining Vegetables:

  - Add the carrots, potatoes, and green beans to the pot.

  - Continue to simmer for another 30 minutes, or until the vegetables are cooked through.

Garnish and Serve:

  - Taste and adjust seasoning if necessary.

  - Garnish with fresh cilantro before serving.

  - Serve hot with lemon wedges on the side.

Enjoy your Shorpo with a side of crusty bread or over steamed rice for a complete meal!

Nutritional value

For the Lamb Stew:

Lamb (500g, cut into chunks)

 - Approximately 250 calories

 - 25g protein

 - 0g carbohydrates

 - 17g fat

Total for 500g:

 - Approximately 1,250 calories

 - 125g protein

 - 0g carbohydrates

 - 85g 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.

Vegetable Oil (2 tablespoons)

 - Approximately 240 calories

 - 0g protein

 - 0g carbohydrates

 - 28g fat

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

Carrots (2 large, sliced)

 - Approximately 25 calories

 - 0.5g protein

 - 6g carbohydrates

 - 0g fat

Total for 2 carrots:

 - Approximately 50 calories

 - 1g protein

 - 12g carbohydrates

 - 0g fat

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

Potatoes (2, peeled and diced)

 - Approximately 130 calories

 - 3g protein

 - 30g carbohydrates

 - 0g fat

Total for 2 potatoes:

 - Approximately 260 calories

 - 6g protein

 - 60g carbohydrates

 - 0g fat

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

Green Beans (1 cup, trimmed and cut into pieces)

 - Approximately 35 calories

 - 2g protein

 - 8g carbohydrates

 - 0g fat

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

Tomato (1, chopped)

 - Approximately 22 calories

 - 1g protein

 - 5g carbohydrates

 - 0g fat

Benefits: Rich in vitamins C and A, contains antioxidants like lycopene, supports heart health.

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.

Paprika (1 teaspoon)

 - Approximately 6 calories

 - 0.2g protein

 - 1g carbohydrates

 - 0.3g fat

Benefits: Adds flavor and color, contains antioxidants like vitamin A and C.

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 (1 teaspoon)

 - 0 calories

 - 0g protein

 - 0g carbohydrates

 - 0g fat

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

Black Pepper (1/2 teaspoon)

 - Approximately 6 calories

 - 0.2g protein

 - 1g carbohydrates

 - 0g fat

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

Water or Beef Broth (6 cups)

 - Water: 0 calories, 0g protein, 0g carbohydrates, 0g fat

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

Benefits: Water hydrates, while beef broth adds flavor and some nutrients.

Fresh Cilantro (1/4 cup, chopped)

 - Approximately 1 calorie

 - 0.1g protein

 - 0.1g carbohydrates

 - 0g fat

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

Lemon Wedges (for serving)

 - Approximately 2 calories

 - 0.1g protein

 - 0.6g carbohydrates

 - 0g fat

Benefits: Adds flavor, high in vitamin C, aids in digestion.

This combination of ingredients offers a hearty and flavorful stew with a range of nutrients and health benefits.