Aash-e Sholeh-Ghalamkar, also known simply as Aash-e Ghalamkar, is a traditional Persian soup that has its roots in Iranian cuisine. It’s a flavorful and hearty dish often prepared during colder months. The name “Aash” refers to a type of thick soup that usually includes a variety of herbs, legumes, and sometimes meat. “Ghalamkar” is a term associated with a traditional Persian textile printing technique, which suggests that this dish might have some historical connection to the art of Ghalamkar.
The components of Aash-e Sholeh-Ghalamkar can vary, but the main ingredients often include:
- Herbs: A variety of fresh herbs such as parsley, cilantro, spinach, and dill are used to create the base of the soup, giving it a vibrant green color and a rich flavor.
- Legumes: Kidney beans, chickpeas, lentils, and sometimes mung beans are commonly used in this soup, providing a good source of protein and a hearty texture.
- Noodles or Rice: Some versions of Aash-e Sholeh-Ghalamkar include either noodles or rice, which add further substance to the soup.
- Meat (optional): While the traditional version is usually vegetarian, some variations may include meat such as lamb or beef for added flavor.
Here’s a basic overview of the steps to prepare Aash-e Sholeh-Ghalamkar:
- Prepare the Herbs: Wash and chop a variety of fresh herbs like parsley, cilantro, spinach, and dill. Sauté them in a pot with some oil until they wilt and release their fragrance.
- Add Legumes: Add a combination of pre-soaked and cooked legumes like kidney beans, chickpeas, and lentils to the pot. These legumes should be soft and tender.
- Add Noodles or Rice (optional): If you’re including noodles or rice, add them to the pot and cook until they’re done.
- Seasoning: Season the soup with salt, pepper, and any other desired spices. Some versions might include turmeric, saffron, or advieh (a Persian spice blend).
- Add Meat (optional): If you’re including meat, add it to the pot and let it cook until it’s fully cooked and tender.
- Simmer: Let the soup simmer on low heat for a while to allow the flavors to meld together.
- Serve: Once the soup is well-cooked and the flavors have developed, it’s ready to be served.
The time needed to prepare Aash-e Sholeh-Ghalamkar can vary based on the specific ingredients you use and your cooking methods. On average, it might take around 1.5 to 2 hours to prepare, including preparation and cooking time.
Remember that cooking times and ingredient proportions can vary based on personal preferences and regional variations of the recipe. Feel free to adjust the recipe to your taste and enjoy this delightful and nourishing Persian soup!
Certainly, here are the nutrition facts and health information for Aash-E Sholeh-Ghalamkar:
Nutrition Facts (Approximate values for a typical serving):
Please note that these values can vary based on serving size, specific ingredients used, and cooking methods.
- Calories: Around 250-350 kcal
- Carbohydrates: Approximately 40-50g
- Protein: About 10-15g
- Fat: Around 5-10g
- Fiber: Approximately 10-15g
Aash-E Sholeh-Ghalamkar is a nutritious and wholesome dish that offers a variety of health benefits:
Rich in Fiber: The legumes, fresh herbs, and vegetables in Aash-E Sholeh-Ghalamkar provide a significant amount of dietary fiber. Fiber is essential for digestive health and can help regulate blood sugar levels.
Plant-Based Protein: Legumes like chickpeas, lentils, and kidney beans are excellent sources of plant-based protein. Protein is essential for building and repairing tissues in the body.
Vitamins and Minerals: The fresh herbs and vegetables used in this soup contribute to its vitamin and mineral content. It’s likely to be rich in vitamins A, C, and K, as well as minerals like iron, magnesium, and potassium.
Low in Saturated Fat: Aash-E Sholeh-Ghalamkar is generally a low-fat dish, especially if prepared without meat or with lean cuts of meat. This can be beneficial for heart health.
Complex Carbohydrates: The legumes and optional inclusion of rice or noodles provide complex carbohydrates. These are a good source of sustained energy and can help keep you full for longer.
Antioxidants: The variety of herbs used in the soup are likely to contain antioxidants that can help protect cells from oxidative stress and support overall health.
Hydration: Since Aash-E Sholeh-Ghalamkar is a soup, it contributes to hydration, especially if you include plenty of broth.
Customizable: The recipe can be adapted to suit different dietary preferences. It can be made vegetarian or vegan, and the use of whole grains, if included, adds another layer of nutritional value.
Remember that the nutritional content can vary based on the specific ingredients and proportions you use. If you have specific dietary concerns or health goals, it’s a good idea to consult with a registered dietitian or healthcare professional.