Afghan Aushak , dumplings rich in flavor and cultural heritage , pairs leeks or onions with creamy garlic yogurt and savory sauces , embodying Afghan tradition.


Here's a step-by-step method for making Aushak:

Ingredients:

1- 1 lb. ground beef or lamb

2- 1 large onion, finely chopped

3- 2 cloves garlic, minced

4- 1 tsp. ground cumin

5- 1 tsp. ground coriander

6- Salt and pepper to taste

7- 1 package of wonton wrappers

8- 1 cup plain yogurt

9- 1 cup canned crushed tomatoes

10- 2 tbsp. vegetable oil

Instructions:

1- In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion and garlic and sauté until the onions are translucent and the garlic is fragrant.

2- Add the ground meat to the skillet and cook until browned, breaking up any large clumps with a wooden spoon.

3- Add the ground cumin, coriander, salt, and pepper to the skillet and stir to combine. Cook for another 2-3 minutes until the spices are fragrant.

4- Remove the skillet from the heat and set aside to cool.

5- To assemble the dumplings, take one wonton wrapper and place a teaspoon of the meat filling in the center. Fold the wrapper in half to create a triangle and pinch the edges together to seal the dumpling. Repeat until all the meat filling is used up.

6- Bring a large pot of salted water to a boil. Add the dumplings to the boiling water and cook for 4-5 minutes, until they are cooked through.

7- While the dumplings are cooking, prepare the tomato and yogurt sauce. In a small bowl, mix together the plain yogurt and canned crushed tomatoes.

8- Once the dumplings are cooked, drain them from the water and arrange them on a serving platter. Pour the tomato and yogurt sauce over the top of the dumplings.

9- Serve the Aushak hot, garnished with chopped fresh cilantro or parsley.

Notes:

1- You can also use ground chicken or turkey for the meat filling if you prefer.

2- f you can't find wonton wrappers, you can use homemade pasta dough instead.

3- Aushak can be served as a main course or as an appetizer.

4- People with digestive or allergic conditions may avoid this recipe due to ingredients like leeks, onions, and garlic.

Explore Afghan Ashak, a culinary gem known as Aushak Afghan Dumplings, blending rich flavors and cultural heritage. Filled with leeks or onions, they're paired with creamy garlic yogurt and savory sauces, making every bite a taste of Afghan tradition.

Nutritional Values:

Nutrition Facts (per serving):

  • Calories: 285
  • Total Fat: 10g
  • Saturated Fat: 3g
  • Cholesterol: 45mg
  • Sodium: 510mg
  • Total Carbohydrates: 27g
  • Dietary Fiber: 2g
  • Sugars: 3g
  • Protein: 20g

Here is the breakdown of the nutrition facts for the ingredients listed in your Aushak recipe:

1. Ground Beef or Lamb (1 lb.)

  - Calories: Approximately 1200-1300 calories (depending on fat content)

  - Carbohydrates: Negligible (less than 1 gram)

  - Protein: Around 90-100 grams

  - Fat: Approximately 90-100 grams

  - Sodium: Varies based on seasoning, typically 70-100 mg

  - Cholesterol: About 300-400 mg

  - Vitamins and Minerals: Contains vitamin B12, iron, zinc, and selenium

Benefit: Good source of high-quality protein, iron, and essential vitamins and minerals.

2. Onion (1 large, finely chopped)

  - Calories: About 45-50 calories

  - Carbohydrates: Around 10-12 grams

  - Protein: Approximately 1 gram

  - Fat: Negligible (less than 1 gram)

  - Sodium: Around 5-10 mg

  - Cholesterol: None

  - Vitamins and Minerals: Rich in vitamin C, vitamin B6, folate, potassium, and manganese

Benefit:: Provides antioxidants, supports immune health, and adds flavor to dishes.

3. Garlic (2 cloves, minced)

  - Calories: About 10-15 calories

  - Carbohydrates: Around 2-3 grams

  - Protein: Approximately 0.5 grams

  - Fat: Negligible (less than 1 gram)

  - Sodium: Around 1-2 mg

  - Cholesterol: None

  - Vitamins and Minerals: Contains vitamin C, vitamin B6, manganese, and selenium

Benefit: Offers antioxidants, supports heart health, and has antimicrobial properties.

4. Ground Cumin (1 tsp.)

  - Calories: Approximately 8-10 calories

  - Carbohydrates: Around 1 gram

  - Protein: Negligible (less than 1 gram)

  - Fat: Approximately 0.5-1 gram

  - Sodium: Around 2-3 mg

  - Cholesterol: None

  - Vitamins and Minerals: Contains iron, magnesium, and calcium

Benefit: Adds flavor and may aid digestion.

5. Ground Coriander (1 tsp.)

  - Calories: Approximately 5-7 calories

  - Carbohydrates: Around 1 gram

  - Protein: Negligible (less than 1 gram)

  - Fat: Negligible (less than 1 gram)

  - Sodium: Around 1-2 mg

  - Cholesterol: None

  - Vitamins and Minerals: Contains vitamin C, vitamin K, and manganese

Benefit:Adds flavor and may have antioxidant properties.

6. Salt and Pepper (to taste)

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on quantity used

  - Cholesterol: None

  - Vitamins and Minerals: No significant nutrients

Benefit: Enhances flavor but should be used in moderation, especially salt.

7. Wonton Wrappers (1 package)

  - Calories: Approximately 200-250 calories (varies by brand and size)

  - Carbohydrates: Around 40-50 grams

  - Protein: Around 5-7 grams

  - Fat: Around 1-3 grams

  - Sodium: Varies based on brand, typically 200-300 mg

  - Cholesterol: Varies based on ingredients, typically 0-5 mg

  - Vitamins and Minerals: Contains small amounts of calcium, iron, and potassium

Benefit: Provides carbohydrates for energy, but should be consumed in moderation due to potential high sodium content in some brands.

8. Plain Yogurt (1 cup)

  - Calories: Approximately 120-150 calories (varies by fat content)

  - Carbohydrates: Around 10-15 grams

  - Protein: Around 8-12 grams

  - Fat: Around 4-8 grams (varies by fat content)

  - Sodium: Around 80-120 mg

  - Cholesterol: Around 10-30 mg

  - Vitamins and Minerals: Contains calcium, vitamin D, vitamin B12, and probiotics (if live cultures)

Benefit: Good source of protein, calcium for bone health, and beneficial bacteria for gut health (if live cultures).

9. Canned Crushed Tomatoes (1 cup)

  - Calories: Approximately 70-80 calories

  - Carbohydrates: Around 15-20 grams

  - Protein: Around 2-3 grams

  - Fat: Negligible (less than 1 gram)

  - Sodium: Around 300-400 mg

  - Cholesterol: None

  - Vitamins and Minerals: Rich in vitamin C, vitamin K, potassium, and antioxidants like lycopene

Benefit: Provides vitamins, minerals, and antioxidants, especially lycopene which is linked to heart health.

10. Vegetable Oil (2 tbsp.)

  - Calories: Approximately 240-260 calories

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Around 28-30 grams

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins and Minerals: No significant nutrients

Benefit: Adds fat for cooking and flavor but should be used in moderation due to high calorie content.

Please note that these nutrition facts are approximate values and can vary depending on the specific brand and type of ingredients used.

Overall, Aushak is a delicious and satisfying dish that is easy to make and perfect for sharing with family and friends.

kiro

i'm just try to cook new things.

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