Discover the authentic Afghan Aush soup recipe, a thick and hearty dish made with tender lentils, flavorful meat, and aromatic spices. Perfect for a comforting meal, this traditional soup combines wholesome ingredients to create a rich and satisfying experience. Learn how to prepare Aush with our easy-to-follow guide and enjoy a taste of Afghan cuisine at home.

Ingredients:

For the Soup:

 - 1 cup green or brown lentils, rinsed and drained

 - 1/2 pound beef or lamb, cut into small cubes

 - 1 large onion, finely chopped

 - 2 cloves garlic, minced

 - 1 large carrot, diced

 - 1 large potato, diced

 - 1 cup chopped tomatoes (fresh or canned)

 - 4 cups beef or vegetable broth

 - 2 tablespoons vegetable oil

 - 1 teaspoon ground cumin

 - 1 teaspoon ground coriander

 - 1/2 teaspoon turmeric

 - 1/2 teaspoon paprika

 - 1/2 teaspoon ground black pepper

 - 1 teaspoon salt (or to taste)

 - 1 tablespoon tomato paste

 - 1 bay leaf

 - 1/4 cup chopped fresh parsley or cilantro (for garnish)

For the Topping (optional):

 - 1/2 cup plain yogurt

 - 1 tablespoon lemon juice

 - 1/2 teaspoon dried mint or fresh mint leaves

Instructions:

Sauté the Aromatics:

  - Heat the vegetable oil in a large pot over medium heat.

  - Add the chopped onions and garlic, cooking until softened and translucent, about 5 minutes.

Cook the Meat:

  - Add the cubed meat to the pot and cook until browned on all sides, about 5-7 minutes.

Add Vegetables and Spices:

  - Stir in the diced carrots, potatoes, and chopped tomatoes.

  - Add cumin, coriander, turmeric, paprika, black pepper, and salt. Stir well to coat the vegetables and meat with the spices.

Add Lentils and Broth:

  - Add the rinsed lentils, tomato paste, and bay leaf to the pot.

  - Pour in the beef or vegetable broth and bring to a boil.

Simmer:

  - Reduce heat to low, cover, and let the soup simmer for about 30-40 minutes, or until the lentils and vegetables are tender and the meat is cooked through. Stir occasionally.

Adjust Seasoning:

  - Taste the soup and adjust the seasoning with more salt and pepper if needed.

Prepare the Topping (Optional):

  - In a small bowl, mix the yogurt with lemon juice and dried mint or fresh mint leaves. This can be served on the side as a topping.

Serve:

  - Ladle the Aush into bowls, garnish with chopped parsley or cilantro, and serve with a dollop of the yogurt mixture on top if desired.

Enjoy this delicious and comforting Afghan Aush soup with your family and friends!

Nutritional Values:

Lentils (1 cup cooked):

  - Calories: 230

  - Protein: 18 grams

  - Fiber: 15 grams

  - Iron: 37% of the Daily Value (DV)

Benefits: Lentils are an excellent source of protein, especially for vegetarians. They are rich in dietary fiber, which aids digestion and helps manage blood sugar levels. Lentils also contain essential vitamins and minerals like iron and folate.

Beef or Lamb (1/2 pound, cooked):

  - Calories: 400 (varies by cut and fat content)

  - Protein: 40 grams

  - Fat: 30 grams (varies by cut)

  - Iron: 20% of the DV

Benefits: Beef and lamb are rich in high-quality protein and iron, which are important for muscle growth and red blood cell formation. They also provide essential nutrients like vitamin B12 and zinc.

Onion (1 large):

  - Calories: 60

  - Carbohydrates: 14 grams

  - Fiber: 2 grams

  - Vitamin C: 10% of the DV

Benefits: Onions contain antioxidants such as quercetin, which can reduce inflammation and improve heart health. They also provide vitamin C, which supports immune function.

Garlic (2 cloves):

  - Calories: 8

  - Carbohydrates: 2 grams

  - Fiber: 0.5 grams

  - Vitamin C: 1% of the DV

Benefits: Garlic has antimicrobial and anti-inflammatory properties. It supports heart health by helping to lower blood pressure and cholesterol levels.

Carrot (1 large):

  - Calories: 30

  - Carbohydrates: 7 grams

  - Fiber: 2 grams

  - Vitamin A: 184% of the DV

Benefits: Carrots are high in beta-carotene, which the body converts into vitamin A. This nutrient is essential for good vision, immune function, and skin health.

Potato (1 large):

  - Calories: 150

  - Carbohydrates: 35 grams

  - Fiber: 4 grams

  - Vitamin C: 30% of the DV

Benefits: Potatoes are a good source of carbohydrates and fiber. They provide vitamin C, which supports the immune system and skin health, and potassium, which helps regulate blood pressure.

Tomatoes (1 cup chopped):

  - Calories: 30

  - Carbohydrates: 7 grams

  - Fiber: 2 grams

  - Vitamin C: 30% of the DV

Benefits: Tomatoes are rich in lycopene, an antioxidant that may reduce the risk of certain cancers and heart disease. They also provide vitamin C and potassium.

Vegetable Oil (2 tablespoons):

  - Calories: 240

  - Fat: 28 grams

Benefits: Vegetable oil provides essential fatty acids, though it's important to use it in moderation. It can be a source of unsaturated fats that support heart health.

Spices (Cumin, Coriander, Turmeric, Paprika):

  - Calories: Varies by spice; generally negligible in the amounts used

Benefits:

   - Cumin: Supports digestion and has antioxidant properties.

   - Coriander: Contains antioxidants and supports digestive health.

   - Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant effects.

   - Paprika: Provides vitamin A and antioxidants.

Bay Leaf (1 leaf):

  - Calories: Negligible

Benefits: Bay leaves have antioxidant properties and may aid in digestion.

Parsley or Cilantro (1/4 cup chopped):

  - Calories: 5

Benefits: Both herbs are rich in vitamins A, C, and K. They also provide antioxidants and may help improve digestion.

Yogurt (1/2 cup):

  - Calories: 80

  - Protein: 5 grams

  - Calcium: 15% of the DV

Benefits: Yogurt is a good source of protein and calcium, which are important for bone health. It also contains probiotics that support digestive health.