Shola Goshti Recipe: Traditional Afghan Food

lamb

🥗Healthier: chicken

💰Cheaper: beef

Chicken is leaner and more affordable than lamb.

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt adds creaminess with fewer calories.

green chilies

🥗Healthier: bell peppers

💰Cheaper: jalapeños

Bell peppers provide sweetness without heat.

spices

🥗Healthier: fresh herbs

💰Cheaper: dried herbs

Fresh herbs can enhance flavor without extra calories.

Heat 1/2 cup vegetable oil in a pressure cooker.

Add 2 cups of chopped onions and sauté until browned, about 10 minutes.

Reserve half of the browned onions in a bowl for later use.

Add 2 tablespoons of minced garlic and cook for about 30 seconds.

Stir in 2 tablespoons of tomato paste and cook until it turns deep red.

Add 1.5 lbs of boneless lamb and stir to combine.

Season with 1.5 teaspoons of salt and a heaping 1/2 teaspoon of black pepper.

Add 2 cups of diced tomatoes and cook until they release their water.

Pour in 5 cups of water and bring to a boil.

Seal the pressure cooker and cook on high heat until it reaches pressure, then reduce to medium heat and cook for 20 minutes.

Add 1 cup of rinsed and soaked mung beans and 2 cups of Calrose rice.

Stir in 2 teaspoons of chart masala and 1 tablespoon of dried dill.

Add fresh whole chilies for spice and bring back to a boil.

Seal the pressure cooker again and let it cook under pressure until done.

Prepare a yogurt and sour cream sauce with lemon and set aside.

Fry the reserved onions in oil until hot and add garlic to cook nicely without burning.

Combine the hot oil mixture with the cooked dish before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens