Low Sodium Afghan Savory Sticky Rice (Shola)

Delight your taste buds with Low Sodium Afghan Savory Sticky Rice (Shola), a comforting and aromatic dish that’s perfect for any occasion. This traditional Afghan recipe combines tender short-grain rice and creamy mung beans, simmered to perfection in a medley of warm spices like turmeric, cumin, and coriander. Infused with the earthy flavors of cinnamon, bay leaf, and fresh vegetables, this hearty, low-sodium version of Shola is both nourishing and rich in taste. Finished with vibrant cilantro and a splash of zesty lemon juice, it’s an irresistible dish that balances savory and citrusy notes in every bite. Ideal as a satisfying side or a vegetarian main course, this Shola is an authentic way to bring Afghan-inspired cuisine to your table while keeping health in mind.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Short-grain rice
• 0.5 cup Whole mung beans
• 2 tablespoons Olive oil
• 1 medium, diced Onion
• 2 cloves, minced Garlic
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Black pepper
• 1 Cinnamon stick
• 1 Bay leaf
• 2 medium, diced Carrots
• 4 cups Low-sodium vegetable broth
• 0.25 cup, chopped Fresh cilantro
• 2 tablespoons Lemon juice

Directions

Step 1

Rinse the short-grain rice and mung beans under cold water until the water runs clear. Drain well and set aside.

Step 2

In a medium-sized pot, heat the olive oil over medium heat. Add the diced onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the ground turmeric, ground coriander, ground cumin, and black pepper to the pot, stirring to coat the onions and garlic with the spices.

Step 5

Introduce the cinnamon stick and bay leaf, cooking for an additional minute to release the aromatic oils.

Step 6

Add the diced carrots to the pot, stirring to combine. Then, add the rinsed rice and mung beans, mixing them thoroughly with the vegetables and spices.

Step 7

Pour in the low-sodium vegetable broth and increase the heat to bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 30-35 minutes, or until the rice and mung beans are cooked through and the liquid is absorbed, stirring occasionally to prevent sticking.

Step 9

Remove the cinnamon stick and bay leaf from the pot.

Step 10

Gently fluff the rice with a fork and sprinkle in the fresh chopped cilantro and lemon juice, folding them into the rice to distribute evenly.

Step 11

Serve the Shola warm as a hearty and flavorful side dish or main course. Enjoy the low sodium version of this traditional Afghan dish!

Nutrition Facts

Serving size	(1620.0g)

Amount per serving	% Daily Value*
Calories	1086.4

Total Fat 31.6g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 682.7mg	0%
Total Carbohydrate 170.7g	0%
Dietary Fiber 26.2g	0%
Total Sugars 25.1g
Protein 33.7g	0%

Vitamin D 0IU	0%
Calcium 356.0mg	0%
Iron 12.1mg	0%
Potassium 2989.2mg	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: 25.8%

Protein: 12.2%

Carbs: 62.0%