Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Yogurt | 170g plain Greek | 100 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Salt | 1 tsp (6g) | 0 |
| Mung Bean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 x 15-ounce (225 g) can kidney beans, rinsed and drained
- 1/2 cup (125 ml) dried yellow split peas
- 1/2 cup (125 ml) dried mung beans*
- 4 cup (1 L) water
- 1/2 cup (125 ml) short-grain rice
- 1/2 lb (225 g) ground beef or lamb
- 1/4 tsp (1 ml) cayenne pepper
- 1/4 tsp (1 ml) ground cinnamon
- Salt and freshly ground pepper to taste
- 3 tbl (45 ml) vegetable oil
- 1 lrg onion, finely chopped
- 1 lrg ripe tomato, peeled and chopped
- 1 tbl (15 ml) chopped fresh dill
- 1 cup (250 ml) yogurt
Directions
Available in health food stores and Asian specialty shops
Combine the beans and half the water in a pot over moderate heat and bring to a boil. Reduce the heat and simmer partially covered for 30 minutes. Stir in the rice and cook an additional 30 minutes.
Meanwhile, mix together the ground meat, cayenne, cinnamon, salt, and pepper. Roll the mixture into small 1/2-inch (1 cm) balls. Heat the oil in a large skillet over moderate heat and saute the onion until it is lightly browned, about 10 minutes. Add the meatballs and brown on all sides. Stir in the remaining water and tomatoes and simmer covered for 30 minutes. Add the meatball mixture to the bean mixture.
Stir in the dill and yogurt and heat until almost boiling. Serve immediately.
Serves 4 to 6.
Category:Afghan Recipes
Category:Afghan Soups