Armenian Delights: A Culinary Journey through Spas, the Comforting Lenten Dish, invites you to explore the nourishing benefits and rich cultural significance of this traditional dish. Known for its simplicity and comforting warmth, Spas is a beloved Lenten specialty in Armenian households, offering a perfect balance of flavors. This humble dish is not only a source of spiritual and emotional comfort but also a powerhouse of essential nutrients. Packed with vitamins, minerals, and antioxidants, Spas provides numerous health benefits, from boosting the immune system to supporting digestion. Rich in B-vitamins, particularly folate, and packed with calcium, iron, and fiber, this dish nurtures the body while satisfying the soul. Join us on this gastronomic journey as we uncover the ancient techniques and ingredients that make Spas an enduring symbol of Armenian hospitality and culinary tradition.

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!

Serving Tips:

• Serve spas with a side of warm, crusty Armenian bread like lavash or a fresh cucumber salad.
• A squeeze of lemon before serving can enhance the freshness of the dish and add a distinctive flavor.
• For a hearty meal, pair a spaghetti squash with a protein-rich side dish such as grilled vegetables or stuffed grape leaves.

Common Questions:

1.What are the health benefits of Spas?

• Spas provides a variety of health benefits, including boosting immunity, improving heart health, and supporting digestive function. The lentils provide high-quality protein and fiber, which aid digestion, while the fresh herbs and garlic offer antioxidants and anti-inflammatory effects.

2.How does Spas contribute to immune health and digestion?

• The ingredients in Spas, like garlic and onions, contain compounds that promote a healthy immune system. The high fiber content from lentils and vegetables aids digestion, while the antioxidants in herbs like parsley and cilantro help fight inflammation and support gut health.

3.How can I serve Spas to make it a complete meal?

• To make Spas a more complete meal, serve it with a side of crusty bread, such as lavash, or a fresh salad. You can also complement the soup with protein-rich sides like grilled vegetables or stuffed grape leaves. Adding a squeeze of lemon just before serving can enhance its flavor.

4.What side dishes pair well with Spas?

• Spas pairs beautifully with Armenian bread like lavash or a simple salad. For a more substantial meal, consider serving it with grilled vegetables or a protein-rich side like stuffed grape leaves.

5.How is Spas related to Armenian religious practices, especially during Lent?

• Spas is a cherished dish during the Lenten season in Armenia due to its simplicity and vegetarian nature. It aligns with the fasting rules that restrict meat and dairy consumption. Consuming this dish during Lent offers both physical nourishment and spiritual connection, making it a significant part of the religious and cultural traditions of the Armenian people.

6.Can Spas be made with alternative ingredients?

• Yes, Spas is quite versatile. For a vegan version, replace the vegetable broth with a plant-based broth and avoid any non-vegan garnishes. To make it gluten-free, ensure that all ingredients, especially broth and seasonings, are free of gluten. You can also add proteins like chickpeas or tofu for a different twist.

7.Can Spas be modified to fit a specific dietary plan, like Keto or Vegan?

• Yes, Spas can easily be adapted to fit various dietary needs. For a vegan version, as mentioned, avoid animal-based products. While Spas is naturally plant-based, for a Keto version, the potatoes and carrots could be reduced or replaced with lower-carb vegetables like zucchini or cauliflower.

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.