Aash-e Shalgham is a traditional Persian soup made from turnips, meat, and a variety of aromatic herbs and spices. It is a popular dish in Iranian cuisine and is often enjoyed during the colder months. Here’s a detailed breakdown of the recipe, its history, ingredients, instructions, and preparation time:
History:
Aash-e Shalgham has a long history in Persian cuisine and is considered a comfort food. It is known for its hearty and warming qualities, making it a perfect choice for the winter months. The dish has been passed down through generations and remains a cherished part of Iranian culinary culture.
Recipe Ingredients:
- 2 medium-sized turnips, peeled and cubed
- 250 grams of meat (lamb or beef), cut into small pieces
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1/2 cup dried chickpeas, soaked overnight
- 1/4 cup red lentils
- 1/4 cup rice
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh coriander, chopped
- 1/4 cup fresh dill, chopped
- 1/4 cup spinach, chopped
- 1 teaspoon turmeric
- 1 teaspoon ground cumin
- Salt and black pepper to taste
- Olive oil
- Water
Recipe Instructions:
- Heat some olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent.
- Add the minced garlic and meat pieces to the pot. Sauté until the meat is browned on all sides.
- Add turmeric, ground cumin, salt, and black pepper to the pot. Stir to coat the meat with the spices.
- Add the soaked chickpeas, red lentils, and rice to the pot. Pour in enough water to cover the ingredients and bring the mixture to a boil.
- Once boiling, reduce the heat to low and let the soup simmer for about 1 to 1.5 hours, or until the meat and chickpeas are tender.
- Add the cubed turnips to the pot and continue to simmer for an additional 20-30 minutes, or until the turnips are cooked through.
- Stir in the chopped parsley, coriander, dill, and spinach. Adjust the seasoning if needed.
- Continue to simmer the soup for another 10 minutes to allow the flavors to meld together.
Preparation Time:
- Soaking chickpeas: Overnight
- Preparing and cooking ingredients: Approximately 2.5 to 3 hours
Aash-e Shalgham is a nourishing and flavorful soup that brings together the earthy taste of turnips, the richness of meat, and the aromatic herbs and spices of Persian cuisine. It’s a delightful dish to savor, especially on chilly days. Enjoy your culinary journey into the world of Persian flavors!
Certainly, here are the nutrition facts and health information for Aash-E Shalgham:
Nutrition Facts (per serving, approximate values):
- Calories: ~250-300 kcal
- Protein: ~15-20 g
- Carbohydrates: ~30-35 g
- Dietary Fiber: ~6-8 g
- Fat: ~8-10 g
- Saturated Fat: ~2-3 g
- Sodium: Varies based on seasoning
- Vitamins and Minerals: Contains significant amounts of vitamin A, vitamin C, iron, and potassium.
Health Information:
- Aash-E Shalgham is a nutrient-rich soup that provides a good balance of carbohydrates, protein, and healthy fats.
- The soup is high in dietary fiber due to the inclusion of turnips, chickpeas, lentils, and vegetables. Fiber promotes digestive health and can help in managing weight.
- The protein content comes from the meat and legumes, which are valuable sources of essential amino acids.
- Turnips are low in calories and provide important vitamins and minerals, including vitamin C, which supports the immune system, and potassium, which is crucial for heart health and maintaining fluid balance.
- The use of various fresh herbs adds antioxidants and potential health benefits.
- The soup’s nutrient profile makes it a satisfying and nourishing option, particularly during colder seasons.
Remember that specific nutrition values can vary based on factors like portion size and ingredient proportions. It’s always a good practice to consult a nutritionist or a registered dietitian for personalized dietary advice.
