Nut-Free Afghan Savory Sticky Rice (Shola)

Experience the comforting flavors of Afghanistan with this Nut-Free Afghan Savory Sticky Rice (Shola), a hearty and aromatic dish perfect for family dinners or special gatherings. Made with tender yellow mung beans, fluffy basmati rice, and vibrant spinach, this one-pot creation is infused with warm spices like turmeric, cumin, and coriander for an authentic Afghan taste. What sets this recipe apart is its allergen-friendly, nut-free preparation, making it accessible for a variety of dietary needs. Topped with fresh cilantro, this gluten-free dish is irresistibly sticky and flavorful, serving as a satisfying standalone meal or a delicious side. Ready in just under an hour, it’s a wholesome and fuss-free option that’s sure to impress.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups Basmati rice
• 1 cup Yellow mung beans
• 6 cups Water
• 3 tablespoons Canola oil
• 1 large Onion, finely chopped
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 2 teaspoons Salt
• 0.5 teaspoon Black pepper
• 2 cups Spinach, chopped
• 0.5 cup Fresh cilantro, chopped

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. This will help remove excess starch and prevent the rice from sticking together too much.

Step 2

Soak the yellow mung beans in warm water for about 30 minutes, then drain and set aside.

Step 3

In a large pot, add the water and bring it to a boil over high heat.

Step 4

Add the mung beans to the boiling water and reduce the heat to medium. Cook the mung beans until they are tender but not mushy, approximately 10-12 minutes. Drain and set aside.

Step 5

In a large pan, heat the canola oil over medium heat. Add the finely chopped onion and sauté until it is golden brown.

Step 6

Add the ground turmeric, cumin, coriander, salt, and black pepper to the onions. Stir and cook for about 1 minute until the spices are fragrant.

Step 7

Add the drained rice to the onion mixture and stir gently to coat the rice with the spices and oil.

Step 8

Gradually add the cooked mung beans and chopped spinach, stirring delicately to combine all ingredients.

Step 9

Pour in 4 cups of water and bring the mixture to a boil. Reduce the heat to low, cover the pan, and let it simmer for about 20-25 minutes, or until the rice is fully cooked and the water is absorbed.

Step 10

Remove the pan from the heat and let it sit, covered, for another 10 minutes to allow the flavors to meld and the rice to become sticky.

Step 11

Fluff the rice gently with a fork and stir in the fresh chopped cilantro before serving.

Step 12

Serve hot as a standalone dish or as a side to complement your favorite meals.

Nutrition Facts

Serving size	(2497.3g)

Amount per serving	% Daily Value*
Calories	1695.2

Total Fat 48.6g	0%
Saturated Fat 4.0g	0%
Polyunsaturated Fat 10.6g
Cholesterol 0mg	0%
Sodium 4929.9mg	0%
Total Carbohydrate 254.4g	0%
Dietary Fiber 45.3g	0%
Total Sugars 21.6g
Protein 70.7g	0%

Vitamin D 0IU	0%
Calcium 640.0mg	0%
Iron 29.5mg	0%
Potassium 3908.0mg	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: 25.2%

Protein: 16.3%

Carbs: 58.6%