Mastawa

Name: Mastawa
Prep time: 25 min
Cook time: 65 min
Total time: 90 min
Yield: 6 servings
Cuisine: Afghan
Ingredients: 1/2 cup short-grain rice; 1/2 cup mung beans, soaked 2 hours; 300g lamb, cubed; 1 large onion, diced; 2 tbsp vegetable oil; 1 tsp turmeric; 1/2 tsp ground coriander; 1 cup diced tomatoes; 6 cups water; 1 cup plain yogurt; 3 cloves garlic, minced; 2 tbsp dried mint; Salt and pepper

مستوا (mas-TAH-wah)

Yogurt Rice Soup

⏱ Prep Time 1.5 hours

📈 Difficulty Medium

👥 Servings

🔥 Calories 424 kcal

A thick, warming soup of short-grain rice, mung beans, and tender lamb, finished with a generous topping of tangy yogurt and dried mint. This hearty Afghan soup bridges the gap between stew and porridge.

Nutrition & Info

Protein 24.0g

Carbs 46.0g

Fat 16.0g

Protein Carbs Fat

Dietary

gluten-free nut-free

Allergen Warnings

⚠ dairy

Equipment Needed

large heavy pot ladle small bowl for yogurt

Ingredients

1/2 cup short-grain rice
1/2 cup mung beans, soaked 2 hours
300g lamb, cubed
1 large onion, diced
2 tbsp vegetable oil
1 tsp turmeric
1/2 tsp ground coriander
1 cup diced tomatoes
6 cups water
1 cup plain yogurt
3 cloves garlic, minced
2 tbsp dried mint
Salt and pepper

Instructions

1
Heat oil in a large pot. Brown lamb cubes on all sides, about 8 minutes. Add diced onion and cook until softened.
2
Add turmeric and coriander, cook for one minute. Pour in 6 cups of water and bring to a boil.
3
Add soaked and drained mung beans. Simmer for 30 minutes until beans begin to soften.
4
Add rice and diced tomatoes. Continue simmering for another 25-30 minutes until rice and beans are very tender and the soup is thick.
5
Mix yogurt with minced garlic and salt in a small bowl. Taste the soup and adjust seasoning.
6
Ladle into deep bowls, spoon garlic yogurt on top, sprinkle generously with dried mint, and drizzle with a little oil.

💡

Did You Know?

Mastawa was traditionally considered a healing food in Afghan culture, prescribed by elders for those recovering from illness or exhaustion.

Chef's Notes

Equipment Tips

large heavy pot
ladle
small bowl for yogurt

The Story Behind Mastawa

Mastawa is one of Afghanistan's most ancient soup traditions, combining grains, legumes, and meat in a thick, nourishing preparation that has sustained Afghan families through harsh winters for centuries. The addition of yogurt on top is distinctively Afghan, adding a tangy contrast to the rich, starchy soup below. Mastawa occupies the same comforting culinary space as congee in East Asia or harira in North Africa — a foundational soup that represents home and healing.

🕐 Traditionally enjoyed winter meals, lunch 📜 Origins: Traditional Afghan soup tradition

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Mastawa

Nutrition & Info

Dietary

Allergen Warnings

Equipment Needed

Instructions

Did You Know?

Chef's Notes

Equipment Tips

The Story Behind Mastawa

Comments (0)

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