Soy-Free Afghan Savory Sticky Rice (Shola)

Dive into the rich, comforting flavors of Soy-Free Afghan Savory Sticky Rice (Shola), a traditional dish that’s as satisfying as it is aromatic. This hearty recipe combines tender basmati rice, protein-packed green split peas, and succulent lamb shoulder, all slow-cooked to perfection in a blend of warming spices like cumin, coriander, and turmeric. Infused with sautéed garlic and onions, this one-pot meal is finished with a fresh burst of cilantro and dill for a vibrant touch. Perfectly sticky and deeply flavorful, Shola is a gluten-free, soy-free delight that can be enjoyed as a standout main dish. Whether you’re exploring Afghan cuisine or simply looking for a new comfort food favorite, this dish delivers on warmth, taste, and tradition.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 2 cups Basmati rice
• 1 cup Green split peas
• 1 pound Lamb shoulder, cubed
• 1 large Yellow onion, finely chopped
• 4 Garlic cloves, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 2 teaspoons Salt
• 0.5 teaspoon Freshly ground black pepper
• 5 cups Chicken or vegetable broth
• 3 tablespoons Extra-virgin olive oil
• 0.25 cup Fresh cilantro, chopped
• 0.25 cup Fresh dill, chopped

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear and set aside.

Step 2

In a medium bowl, rinse the green split peas and soak them in warm water for about 30 minutes. Drain and set aside.

Step 3

Heat the olive oil over medium-high heat in a large pot. Add the chopped onion and sauté until golden brown, about 5-7 minutes.

Step 4

Add minced garlic and continue to sauté for an additional 1-2 minutes until fragrant.

Step 5

Stir in ground cumin, ground coriander, ground turmeric, salt, and black pepper. Mix well.

Step 6

Add cubed lamb shoulder to the pot and cook until it's browned on all sides, about 8-10 minutes.

Step 7

Pour in the chicken or vegetable broth, and bring the mixture to a boil.

Step 8

Add the drained split peas to the pot and reduce the heat to a low simmer. Cover and cook for about 30 minutes, stirring occasionally.

Step 9

Add the rinsed basmati rice to the pot, stir gently to combine, and bring the mixture back to a simmer.

Step 10

Cover the pot and cook the rice and peas on low heat for an additional 30-35 minutes, or until the rice and peas are tender and sticky.

Step 11

Once cooked, remove the pot from the heat and let it sit covered for 10 minutes to allow the flavors to meld together.

Step 12

Before serving, fluff the rice gently with a fork and stir in the chopped fresh cilantro and dill.

Step 13

Serve warm as a main dish garnished with additional cilantro if desired.

Nutrition Facts

Serving size	(2599.9g)

Amount per serving	% Daily Value*
Calories	3075.1

Total Fat 153.1g	0%
Saturated Fat 53.1g	0%
Polyunsaturated Fat g
Cholesterol 440.0mg	0%
Sodium 9443.0mg	0%
Total Carbohydrate 255.2g	0%
Dietary Fiber 60.9g	0%
Total Sugars 27.0g
Protein 170.0g	0%

Vitamin D 0IU	0%
Calcium 520.8mg	0%
Iron 32.3mg	0%
Potassium 2527.2mg	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: 44.8%

Protein: 22.1%

Carbs: 33.2%