Vegetarian Afghan Savory Sticky Rice (Shola)

Experience the comforting flavors of Vegetarian Afghan Savory Sticky Rice (Shola), a creamy and satisfying dish made with basmati rice, pearl barley, and green split peas simmered to perfection in a spiced vegetable broth. This one-pot recipe delivers a rich, hearty texture enhanced by sautéed onions, carrots, tomatoes, and warming spices like cumin, coriander, and turmeric. Garnished with fresh cilantro and optionally paired with a dollop of tangy Greek yogurt, it’s a wholesome and flavorful meal perfect for vegetarians and anyone seeking a taste of Afghan cuisine. With 20 minutes of prep and minimal effort, this protein-packed shola makes for a deliciously nourishing centerpiece for lunch or dinner. Keywords: Afghan sticky rice, vegetarian shola, hearty rice dish, Afghan comfort food.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Pearl barley
• 0.5 cup Green split peas
• 6 cups Vegetable broth
• 1 large, finely chopped Onion
• 2 medium, diced Carrots
• 2 medium, chopped Tomatoes
• 4 cloves, minced Garlic
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 0.5 teaspoon Ground black pepper
• 1 teaspoon (or to taste) Salt
• 0.5 cup, chopped Fresh cilantro
• 3 tablespoons Olive oil
• 0.5 cup (optional) Greek yogurt

Directions

Step 1

Rinse the basmati rice, pearl barley, and green split peas under cold running water until the water runs clear. Drain and set aside.

Step 2

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

Step 3

Add the minced garlic and cook for another minute until fragrant.

Step 4

Stir in the diced carrots and chopped tomatoes, and cook for 3-4 minutes until the tomatoes soften.

Step 5

Add cumin, coriander, turmeric, black pepper, and salt to the pot. Stir well to coat the vegetables with spices.

Step 6

Pour the vegetable broth into the pot and bring it to a boil.

Step 7

Add the rinsed rice, barley, and split peas to the pot. Stir well to combine.

Step 8

Reduce the heat to low, cover the pot with a lid, and let it cook for about 45-50 minutes or until the grains are tender and the mixture has a thick, creamy consistency. Stir occasionally to prevent sticking.

Step 9

Remove the pot from heat and let it sit, covered, for 10 minutes to allow the flavors to meld.

Step 10

Gently stir in the chopped cilantro, reserving some for garnish if desired.

Step 11

Serve warm, optionally topped with a dollop of Greek yogurt.

Nutrition Facts

Serving size	(2576.9g)

Amount per serving	% Daily Value*
Calories	2154.8

Total Fat 61.0g	0%
Saturated Fat 11.2g	0%
Polyunsaturated Fat 8.6g
Cholesterol 6.0mg	0%
Sodium 5904.7mg	0%
Total Carbohydrate 330.7g	0%
Dietary Fiber 70.6g	0%
Total Sugars 56.5g
Protein 84.5g	0%

Vitamin D 0IU	0%
Calcium 575.8mg	0%
Iron 21.7mg	0%
Potassium 4530.1mg	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: 24.8%

Protein: 15.3%

Carbs: 59.9%