Mashawa

Mashawa is a hearty and flavorful Afghan stew that showcases the perfect balance of protein-packed legumes, tender ground beef or lamb, and aromatic spices like cumin, coriander, and turmeric. This comforting one-pot recipe combines lentils, chickpeas, and kidney beans with a rich tomato base, enhanced by fragrant garlic, ginger, and paprika. Slow-simmered to perfection, Mashawa is a satisfying dish that’s ideal for family dinners or cozy nights. Garnished with fresh cilantro and served with creamy yogurt and tangy lemon wedges, it’s even more delightful when paired with warm naan or fluffy basmati rice. Packed with wholesome ingredients and bursting with earthy flavors, Mashawa is a must-try stew that brings an authentic taste of Afghan cuisine to your table.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 1 cup (dried) or 2 cups cooked Kidney Beans
• 1 cup (dried) or 2 cups cooked Chickpeas
• 0.5 cup (dried) Lentils
• 250 grams Ground Beef or Lamb
• 1 medium (finely chopped) Onion
• 3 cloves (minced) Garlic
• 1 teaspoon (grated) Ginger
• 2 large (chopped) Tomatoes
• 2 tablespoons Tomato Paste
• 3 tablespoons Cooking Oil
• 1 teaspoon Ground Coriander
• 1 teaspoon Ground Cumin
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Paprika
• 0.5 teaspoon (optional) Chili Powder
• 2 teaspoons (adjust to taste) Salt
• 0.5 teaspoon Black Pepper
• 2 tablespoons (chopped, for garnish) Fresh Cilantro
• 4 cups Water or Broth
• 1 cup (optional, for serving) Plain Yogurt
• 4 pieces (optional, for serving) Lemon Wedges

Directions

Step 1

If using dried kidney beans and chickpeas, soak them overnight in water. Rinse and cook them separately until tender. Set aside.

Step 2

In a large pot or deep skillet, heat the cooking oil over medium heat.

Step 3

Add the chopped onion and sauté until golden brown, about 7-8 minutes.

Step 4

Stir in the garlic and ginger and cook for another 1-2 minutes, until fragrant.

Step 5

Add the ground beef or lamb to the pot. Cook, breaking it up with a spoon, until browned and fully cooked, about 6-8 minutes.

Step 6

Stir in the chopped tomatoes and cook until they soften and break down into a sauce, about 5 minutes.

Step 7

Add the tomato paste, ground coriander, cumin, turmeric, paprika, chili powder (if using), salt, and black pepper. Mix well and let the spices cook for 1-2 minutes.

Step 8

Add the lentils, kidney beans, and chickpeas to the pot. Stir to combine.

Step 9

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

Step 10

Reduce the heat to low, cover, and let it simmer for 30-40 minutes, or until the lentils are fully cooked and the stew thickens. Stir occasionally to prevent sticking.

Step 11

Taste and adjust seasoning as needed.

Step 12

Garnish with fresh cilantro and serve hot with plain yogurt and lemon wedges on the side, if desired. Pair with naan or basmati rice for a complete meal.

Nutrition Facts

Serving size	2605.8 grams (2605.8g)

Amount per serving	% Daily Value*
Calories	2050

Total Fat 111.10g	142%
Saturated Fat 30.60g	153%
Polyunsaturated Fat 3.00g
Cholesterol 215mg	72%
Sodium 6169mg	268%
Total Carbohydrate 179.90g	65%
Dietary Fiber 45.60g	163%
Total Sugars 52.70g
Protein 101.40g	203%

Vitamin D 118IU	588%
Calcium 916mg	70%
Iron 26mg	143%
Potassium 4520mg	96%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.1%

Protein: 19.1%

Carbs: 33.9%