Embark on a gastronomic adventure through the rich tapestry of Armenian cuisine as we explore the delightful world of Spas, a traditional dish that holds a special place in the hearts and homes of Armenians. Rooted in centuries-old culinary traditions, Spas is a unique Lenten specialty that combines simplicity with profound flavors. Join us as we unravel the secrets behind this soul-soothing dish, discovering the ingredients, techniques, and cultural significance that make Armenian Spas a true culinary masterpiece. Get ready to savor the warmth and comfort of a time-honored recipe that transcends borders and brings people together through the joy of shared meals.

Armenian Spas Soup: Lentil and Herb Delight

Ingredients:

• 1 cup red lentils, rinsed
• 1 large onion, finely chopped
• 2 carrots, diced
• 2 potatoes, peeled and cubed
• 3 cloves garlic, minced
• 1/2 cup chopped fresh cilantro
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 4 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon ground coriander
• Salt and pepper to taste
• 2 tablespoons olive oil
• Lemon wedges for serving

Instructions:

1- In a large pot, heat the olive oil over medium heat. Add the chopped onions and garlic, sautéing until softened and fragrant.

2- Stir in the diced carrots and potatoes, cooking for an additional 5 minutes.

3- Add the red lentils to the pot, followed by the vegetable broth, diced tomatoes, and tomato paste. Bring the mixture to a boil.

4- Reduce the heat to low and add the ground cumin, paprika, ground coriander, salt, and pepper. Simmer the soup, covered, for about 20-25 minutes or until the lentils and vegetables are tender.

5- Once the soup has cooked, stir in the fresh cilantro, parsley, and dill. Allow the soup to simmer for an additional 5 minutes to let the flavors meld.

6- Taste and adjust the seasonings if necessary. If the soup is too thick, you can add more vegetable broth until you reach your desired consistency.

7- Serve the Armenian Spas Soup hot, garnished with additional fresh herbs and accompanied by lemon wedges for squeezing over the soup just before eating.

This hearty lentil and herb soup captures the essence of Armenian cuisine, providing a comforting and flavorful experience reminiscent of the spa culture in the region. Enjoy the wholesome goodness of this Armenian Spas Soup!

Nutritional Values:

Nutritional values can vary based on specific brands and quantities used. Below are approximate values for the listed ingredients:

1 cup red lentils, rinsed:

• Calories: 230
• Protein: 18g
• Carbohydrates: 40g
• Fiber: 15g
• Fat: 1g

benefits:

• High in protein, fiber, and essential nutrients.
• May aid in digestion and promote heart health.
• Provides a good source of iron

1 large onion, finely chopped:

• Calories: 60
• Protein: 2g
• Carbohydrates: 14g
• Fiber: 3g
• Fat: 0g

benefits:

• Rich in antioxidants and anti-inflammatory properties.
• Contains vitamins and minerals that support immune health.
• May help regulate blood sugar levels.

2 carrots, diced:

• Calories: 50
• Protein: 1g
• Carbohydrates: 12g
• Fiber: 3g
• Fat: 0g

benefits:

• Excellent source of beta-carotene, promoting eye health.
• High in antioxidants, supporting immune function.
• Contains fiber for digestive health.

2 potatoes, peeled and cubed:

• Calories: 320
• Protein: 8g
• Carbohydrates: 73g
• Fiber: 8g
• Fat: 0g

benefits:

• Good source of vitamin C, potassium, and fiber.
• Provides energy and aids in muscle function.
• Contains antioxidants for overall health.

3 cloves garlic, minced:

• Calories: 15
• Protein: 1g
• Carbohydrates: 3g
• Fiber: 0g
• Fat: 0g

benefits:

• Known for its anti-inflammatory and immune-boosting properties.
• May help lower cholesterol levels.
• Contains antioxidants that support overall well-being.

1/2 cup chopped fresh cilantro:

• Calories: 0
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 0g

benefits:

• Rich in antioxidants and vitamins A, C, and K.
• May have anti-inflammatory and anti-bacterial properties.
• Aids in digestion and may help remove heavy metals from the body.

1/2 cup chopped fresh parsley:

• Calories: 11
• Protein: 1g
• Carbohydrates: 2g
• Fiber: 1g
• Fat: 0g

benefits:

• Contains vitamin K, vitamin C, and antioxidants.
• Supports bone health and immune function.
• May have anti-inflammatory properties.

1/4 cup chopped fresh dill:

• Calories: 4
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 1g
• Fat: 0g

benefits:

• Rich in vitamins A and C, as well as antioxidants.
• May have anti-inflammatory and anti-bacterial properties.
• Supports digestive health.

4 cups vegetable broth:

• Calories: 40
• Protein: 0g
• Carbohydrates: 4g
• Fiber: 0g
• Fat: 0g

benefits:

• Provides hydration and essential nutrients.
• Low in calories and can support weight management.
• Contains vitamins and minerals from various vegetables.

1 can (14 oz) diced tomatoes:

• Calories: 70
• Protein: 2g
• Carbohydrates: 14g
• Fiber: 4g
• Fat: 0g

benefits:

• Rich in vitamins C and K, as well as antioxidants.
• Supports heart health and may have anti-cancer properties.
• Contains lycopene, which is beneficial for skin health.

2 tablespoons tomato paste:

• Calories: 30
• Protein: 2g
• Carbohydrates: 7g
• Fiber: 2g
• Fat: 0g

benefits:

• Concentrated source of vitamins, particularly vitamin C.
• Contains antioxidants, such as lycopene.
• May have cardiovascular benefits.

1 teaspoon ground cumin:

• Calories: 8
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Fat: 0g

benefits:

• Contains antioxidants and may have anti-inflammatory properties.
• May aid in digestion and improve blood sugar control.

1 teaspoon paprika:

• Calories: 6
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 1g
• Fat: 0g

benefits:

• Rich in antioxidants, including vitamin C.
• May have anti-inflammatory and anti-cancer properties.
• Supports immune health.

1/2 teaspoon ground coriander:

• Calories: 4
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Fat: 0g

benefits:

• Contains antioxidants and has anti-inflammatory properties.
• Supports digestion and may have cholesterol-lowering effects.

Salt and pepper to taste:

• Values can vary based on usage.

2 tablespoons olive oil:

• Calories: 240
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 28g

benefits:

• Healthy monounsaturated fats may promote heart health.
• Contains antioxidants and anti-inflammatory compounds.
• May help regulate cholesterol levels.

Lemon wedges for serving:

• Values negligible for a small serving.

benefits:

• Excellent source of vitamin C, supporting immune health.
• Aids in digestion and may have detoxifying properties.
• Adds refreshing flavor to the soup.

These values are approximate and can vary based on specific ingredients and preparation methods. Always check specific product labels for the most accurate information.