Dairy-Free Afghan Savory Sticky Rice (Shola)

Experience the comforting flavors of **Dairy-Free Afghan Savory Sticky Rice (Shola)**, a wholesome and aromatic dish that celebrates the authentic essence of Afghan cuisine. This hearty, gluten-free recipe combines tender basmati rice, creamy split mung beans (moong dal), and yellow split peas (chana dal), perfectly infused with a medley of warm spices like cumin, coriander, and cardamom. Simmered to sticky perfection with a fragrant tomato and onion base, this dish delivers an irresistibly rich and savory profile without the need for dairy. Ideal as a main course or side, it’s garnished with vibrant fresh cilantro for a burst of color and herbaceous freshness. Ready in just over an hour, this one-pot meal is perfect for weeknight dinners or festive gatherings.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 cups Basmati rice
• 1 cup Split mung beans (moong dal)
• 1 cup Yellow split peas (chana dal)
• 1 large Onion
• 4 pieces Garlic cloves
• 1 inch Ginger
• 2 tablespoons Tomato paste
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground black pepper
• 2 teaspoons Salt
• 4 pieces Cardamom pods
• 1 piece Bay leaf
• 3 tablespoons Vegetable oil
• 0.5 cup Fresh cilantro
• 8 cups Water

Directions

Step 1

Rinse the basmati rice, split mung beans, and yellow split peas separately until the water runs clear. Soak the rice in cold water for 20 minutes. Soak the split mung beans and yellow split peas in separate bowls for 1 hour.

Step 2

Finely chop the onion. Mince the garlic cloves and ginger.

Step 3

In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until golden brown, about 5-7 minutes.

Step 4

Add minced garlic and ginger to the pot and cook for another 2 minutes until fragrant.

Step 5

Stir in the tomato paste, ground cumin, ground coriander, turmeric powder, and ground black pepper. Cook while stirring for 2-3 minutes for the spices to bloom.

Step 6

Drain the mung beans and yellow split peas and add them to the pot along with the cardamom pods, bay leaf, and 8 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes.

Step 7

Drain the soaked rice and add it to the pot, stirring to combine. Add salt and mix thoroughly.

Step 8

Cover the pot, reduce the heat to low, and cook for another 20-25 minutes until the rice is tender and has absorbed most of the liquid, stirring occasionally to prevent sticking.

Step 9

Once cooked, remove the bay leaf and cardamom pods. Adjust seasoning if necessary.

Step 10

Garnish with freshly chopped cilantro before serving.

Nutrition Facts

Serving size	(3047.3g)

Amount per serving	% Daily Value*
Calories	2389.3

Total Fat 47.3g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 25.2g
Cholesterol 0mg	0%
Sodium 4880.7mg	0%
Total Carbohydrate 385.4g	0%
Dietary Fiber 91.8g	0%
Total Sugars 33.1g
Protein 119.4g	0%

Vitamin D 0IU	0%
Calcium 664.0mg	0%
Iron 34.4mg	0%
Potassium 5531.3mg	0%

*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: 17.4%

Protein: 19.5%

Carbs: 63.1%