Mashawa (Afghan Barley Bean Stew)
Servings: 6 bowls
Calories: 567kcal
Mashawa is an Afghan barley and mung bean stew packed full with tomatoes, beans, spices, and chunks of savoury protein. Like chili, but even more flavourful!
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Ingredients
- ¼ cup cooking oil
- 1 large onion
- 1 carrot (*optional)
- ½ head garlic (5 to 6 cloves)
- 1 cup barley
- 2 cups dry mung beans, adzuki beans, black beans, black-eyed peas, chickpeas, or kidney beans (use a mix of whatever beans you have)
- 1 large tomato or 1/2 can diced tomatoes
- 2 tbsp tomato paste
- 1 tsp turmeric
- 1 tsp ground black pepper
- 2 tsp ground coriander
- chili flakes (to taste *optional)
- 2 to 3 tsp salt
- 6 cups vegetable stock (I used water + 2 tbsp no chicken better than bouillon)
- 1 cup soya chunks or vegan mutton chunks (*optional; see Notes)
- scallions, dill, and dried mint (for serving)
- Vegan Yogurt (for serving)
Instructions
- If using dry beans (skip if your beans are already cooked): Rinse 2 cups dry mung beans, adzuki beans, black beans, black-eyed peas, chickpeas, or kidney beans until the water runs clear, then cook on low heat for 2 hours or until tender. Add more water if they look too dry at any point. Set aside.
- Finely dice 1 large onion, 1 carrot and 1/2 head garlic. To save time, you can also throw them in a food processor or blender and pulse a few times.
- Pour 1/4 cup cooking oil into a stock pot or Dutch oven on medium-high heat. Add the onion, carrot, and garlic and sauté until lightly browned.
- Roughly chop 1 large tomato or 1/2 can diced tomatoes. Add tomato and 2 tbsp tomato paste to the pot and cook for a few minutes.
- Sprinkle in 1 tsp turmeric, 1 tsp ground black pepper, 2 tsp ground coriander, chili flakes (if using), and 2 to 3 tsp salt.
- Pour in 1 cup soya chunks or vegan mutton chunks (if using), 1 cup barley, the cooked beans (along with all the remaining bean cooking water), and 6 cups vegetable stock.
- Cover and bring to a simmer, then turn the heat down to the lowest setting and let cook for 30 minutes.
- Turn off the heat and stir in scallions, dill, and dried mint. Top with Vegan Yogurt (if using).
Nutrition
Calories: 567kcal | Carbohydrates: 84g | Protein: 31g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Sodium: 1814mg | Potassium: 1332mg | Fiber: 22g | Sugar: 13g | Vitamin A: 3722IU | Vitamin C: 13mg | Calcium: 193mg | Iron: 9mg