Afghan Aushak Delight

Aushak, also known as Afghan leek dumplings, is a beloved dish from Afghanistan, celebrated for its light, savory flavor and cultural significance. Traditionally, Aushak is made with delicate dumplings filled with leeks or chives, topped with a savory tomato and meat sauce and a refreshing garlic yogurt dressing. This dish is commonly enjoyed during festive gatherings, particularly during Ramadan, making it a staple in Afghan culinary traditions. Its combination of flavors—from the creamy yogurt to the spiced meat filling—showcases Afghanistan’s rich culinary heritage and regional influences.

Ingredients:

- 1 lb. ground beef or lamb

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 tsp. ground cumin

- 1 tsp. ground coriander

- Salt and pepper, to taste

- 1 package of wonton wrappers (or homemade pasta dough)

- 1 cup plain yogurt

- 1 cup canned crushed tomatoes

- 2 tbsp. vegetable oil

- Fresh cilantro or parsley for garnish

Instructions:

1. Prepare the Meat Filling: 

  In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion and garlic and sauté until onions turn translucent and garlic becomes fragrant. Add the ground beef or lamb, breaking it up into small pieces, and cook until browned. Stir in cumin, coriander, salt, and pepper. Cook for another 2-3 minutes to let the spices bloom. Remove from heat and allow to cool.

2. Assemble the Dumplings:  

  Place about a teaspoon of the cooled meat mixture in the center of each wonton wrapper. Fold the wrapper in half to form a triangle, pinching the edges to seal. Continue this process until all the meat filling is used.

3. Cook the Dumplings:  

  Bring a large pot of salted water to a boil. Gently add the dumplings and cook for about 4-5 minutes or until they float to the surface and are cooked through. Drain and set aside.

4. Prepare the Sauce:  

  In a small bowl, mix together the plain yogurt with the crushed tomatoes. Optionally, season with a little salt and garlic for added flavor.

5. Serve the Aushak:

  Arrange the cooked dumplings on a serving platter. Drizzle the yogurt-tomato sauce over the top. Garnish with fresh cilantro or parsley for a burst of color and freshness.

Notes:

- Aushak can also be made vegetarian by filling the dumplings with sautéed leeks or chives instead of meat.

- For extra richness, you can add a dash of garlic powder or lemon juice to the yogurt sauce.

- Traditionally served as a main course, Aushak can also be enjoyed as an appetizer or side dish.

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.