Aash-e Shalgham, also known as “Beef and Herb Soup,” is a traditional Persian dish known for its rich flavors and aromatic herbs. It’s a hearty and flavorful soup that’s often enjoyed during colder months. Here’s a detailed response with all the information you’ve requested:
History:
Aash-e Shalgham has its origins in Persian cuisine, dating back many centuries. The dish reflects the diverse and flavorful nature of Persian cooking, characterized by the use of fresh herbs and a combination of aromatic spices. Aash-e Shalgham is not only delicious but also carries cultural significance as it has been passed down through generations.
Recipe Ingredients:
- 500g beef stew meat, cubed
- 2 large onions, finely chopped
- 3 medium turnips, peeled and diced
- 1/2 cup dried chickpeas, soaked overnight
- 1/2 cup rice
- 1/2 cup green lentils
- 1/2 cup chopped fresh cilantro
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped fresh dill
- 1/4 cup chopped fresh mint
- 4 cloves garlic, minced
- 2 tablespoons vegetable oil
- 1 teaspoon turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- Salt and pepper to taste
- 8 cups water or beef broth
Recipe Instructions:
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they turn golden brown.
- Add the cubed beef to the pot and cook until it’s browned on all sides.
- Stir in the turmeric, ground cumin, ground cinnamon, minced garlic, salt, and pepper. Mix well to coat the meat with the spices.
- Add the soaked chickpeas to the pot and pour in the water or beef broth. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about an hour or until the meat and chickpeas are tender.
- Add the diced turnips, rice, and lentils to the pot. Simmer for an additional 30 minutes or until the rice and lentils are cooked.
- Stir in the chopped fresh herbs – cilantro, parsley, dill, and mint. Allow the soup to simmer for another 10-15 minutes to meld the flavors together.
- Taste the soup and adjust the seasoning as needed by adding more salt and pepper.
- Serve the Aash-e Shalgham hot in bowls, and you can garnish with additional fresh herbs if desired.
Preparation Time:
The total preparation time for Aash-e Shalgham is approximately 2.5 to 3 hours, including soaking time for the chickpeas and the cooking time for the soup to develop its rich flavors.
Enjoy this comforting and aromatic Beef and Herb Soup that’s sure to satisfy your taste buds and warm you up on chilly days.
Certainly, here are the nutrition facts and health information for Aash-E Shalgham (Beef and Herb Soup):
Nutrition Facts (Per Serving – Approximate Values):
- Calories: ~350-400 kcal
- Protein: ~25-30g
- Carbohydrates: ~30-35g
- Dietary Fiber: ~6-8g
- Fat: ~15-18g
- Saturated Fat: ~4-6g
- Cholesterol: ~40-50mg
- Sodium: ~500-600mg
- Potassium: ~800-1000mg
- Iron: ~4-6mg
Health Information:
- Protein: Aash-E Shalgham is a good source of protein from the beef, which is important for muscle repair, growth, and overall body function.
- Fiber: The soup contains a notable amount of dietary fiber from the lentils, chickpeas, and fresh herbs. Fiber supports digestion, helps maintain healthy cholesterol levels, and contributes to a feeling of fullness.
- Vitamins and Minerals: The fresh herbs used in the soup provide vitamins and minerals, including vitamin A, vitamin C, vitamin K, and various B vitamins. These play roles in immune function, bone health, and energy metabolism.
- Complex Carbohydrates: The rice, lentils, and chickpeas contribute complex carbohydrates that provide sustained energy and help stabilize blood sugar levels.
- Healthy Fats: While there is some fat content in the soup, it’s mainly from healthy sources like the beef and vegetable oil. These fats can provide essential fatty acids and contribute to satiety.
- Sodium: The sodium content might vary based on your seasoning preferences and the type of broth used. Be mindful of sodium intake, especially if you’re watching your blood pressure.
- Potassium: Turnips and herbs contain potassium, an essential mineral that supports heart health and helps balance fluid and electrolyte levels in the body.
- Cultural Significance: Aash-E Shalgham is not only nourishing but also carries cultural significance, representing the heritage and traditions of Persian cuisine.
Keep in mind that these values are approximate and can vary based on factors such as portion size and specific ingredient choices. As with any recipe, moderation and balance are key for a healthy and well-rounded diet.
