Aash E Gandom
Warm, hearty, and brimming with earthy flavors, Aash E Gandom is a traditional Persian wheat and herb soup that’s both nourishing and comforting. This delightful dish combines cracked wheat, green lentils, white beans, and chickpeas for a protein-packed base, elevated by an aromatic blend of fresh parsley, cilantro, dill, and spinach. Infused with golden turmeric, sautéed onions, and garlic, each spoonful is a burst of wholesome goodness. Simmered to perfection in vegetable stock and finished with a creamy swirl of kashk (fermented whey) or Greek yogurt, this vegetarian soup is a perfect choice for cozy evenings or as a nutritious meal starter. Ready in under two hours and serving six, Aash E Gandom is a must-try for lovers of Middle Eastern cuisine seeking a flavorful and filling recipe.
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Recipe Information
Ingredients
- 1 cup Cracked wheat (or whole wheat berries)
- 0.5 cup Green lentils
- 1 cup White beans (cooked or canned)
- 1 cup Chickpeas (cooked or canned)
- 1 large Onion (finely chopped)
- 3 cloves Garlic (minced)
- 1 teaspoon Turmeric powder
- 1 cup Fresh parsley (chopped)
- 1 cup Fresh cilantro (chopped)
- 0.5 cup Fresh dill (chopped)
- 2 cups Spinach (roughly chopped)
- 6 cups Vegetable stock or water
- 0.5 cup Kashk (fermented whey) or Greek yogurt
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Rinse the cracked wheat and green lentils in cold water and set them aside.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until golden, about 5-7 minutes.
Add the minced garlic and turmeric powder, and sauté for another 1-2 minutes until fragrant.
Pour in the vegetable stock or water and bring it to a boil. Add the rinsed cracked wheat and green lentils to the pot.
Reduce the heat to low and let the soup simmer for about 45 minutes, stirring occasionally to prevent sticking.
Add the cooked white beans, chickpeas, chopped parsley, cilantro, dill, and spinach. Stir well to combine and simmer for another 20-25 minutes.
Season the soup with salt and black pepper to taste.
Remove the pot from the heat and stir in the kashk or Greek yogurt. Mix well until fully incorporated.
Serve hot, garnished with a drizzle of kashk or Greek yogurt and additional fresh herbs if desired.
Nutrition Facts
Calories |
2152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.6 g | 64% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 8712 mg | 379% | |
| Total Carbohydrate | 354.5 g | 129% | |
| Dietary Fiber | 83.7 g | 299% | |
| Total Sugars | 35.6 g | ||
| Protein | 108.6 g | 217% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1732 mg | 133% | |
| Iron | 56.3 mg | 313% | |
| Potassium | 8926 mg | 190% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
