MĀSH PULAO
4
2 hr 20 min (incl. soaking & steaming time)
| Ingredients | Amount |
|---|---|
| mung beans | 200 g |
| basmati rice | 500 g |
| rapeseed oil | 110 ml |
| onions | 170 g |
| salt | ½ tsp+ 1 tbsp |
| Pulao spice blend | 1 tbsp + 1 tsp |
| water | 250 ml + 400 ml + 50 ml |
"A simple vegan Pulao with depth"
Mung beans, known as māsh (ماش) in Dari, are a staple ingredient in many dishes across South and Central Asia. They are rich in protein, fiber, iron, and magnesium and are considered especially easy to digest. In Afghanistan, they are used not only in Pulao but also in soups, stews, and as fillings for flatbreads.
Māsh Pulao is a prime example of how simple ingredients can come together to create a wholesome, nutrient-packed, and incredibly flavorful dish. The combination of basmati rice, golden-browned caramelized onions, protein-rich mung beans, and the essential Pulao spice blend forms a harmonious whole that satisfies, warms and yet remains pleasantly light.
In many Afghan families, Māsh Pulao is regarded as typical comfort food—something that tastes like home. It is naturally vegan, gluten-free, and nutrient-dense. Additionally, it is easy to prepare, can be cooked in large batches, and is therefore ideal as meal prep for the week.
PERSONAL RECOMMENDATION
Traditionally, Māsh Pulao is served with Salata-e Watani—the classic Afghan tomato and cucumber salad that’s almost always on the table. It pairs beautifully with unsweetened yogurt (I, of course, use a plant-based version), Torchi (pickled vegetables), and fresh green chilies for those who like a bit of heat.
PREPARATION
- Prep: Rinse mung beans and rice separately, then soak both in water for about 1 hour. Drain them afterward.
- Sauté the onions: Heat oil in a large pot. Sauté the onions until golden to deep brown—they give the dish depth and sweetness. Leave everything in the pot; nothing gets removed.
- Cook the māsh: Add the soaked mung beans to the onions. Deglaze with 250 ml water and ½ tsp salt. Cover and simmer until the beans are tender but not fully cooked.
- Layer the rice & season: Gently layer the drained rice over the beans—do not stir. Add 400 ml water, then 1 level tbsp of salt and 1 level tbsp of the Pulao spice blend. Gently mix everything once. Cook over medium heat until the water has evaporated.
- Shape & steam: Use a spoon to gently shape the rice into a soft “mountain.” Make a few small holes in it using a butter knife—this helps the steam circulate. Sprinkle 1 tsp of Pulao spice blend over the top.
- Finish: Add 50 ml water along the edge of the pot. Wrap the lid with a clean dish towel and seal tightly. Steam for 5 minutes over medium heat, then reduce to the lowest setting and steam for about 45 minutes. Done!