Embark on a culinary journey through the vibrant tapestry of Armenian flavors with our featured recipe, "Aveluk Soup." Nestled within the heart of Armenian gastronomy, aveluk, also known as wild sorrel or mountain spinach, takes center stage in this nutritious and comforting dish. Renowned for its distinctive tangy taste and numerous health benefits, aveluk has been a cherished ingredient in Armenian kitchens for generations.

Join us as we delve into the preparation of this traditional Armenian dish, celebrating not only the unique flavors but also the cultural heritage that has shaped the recipe over the years. From the verdant hillsides of Armenia to your kitchen, let the aroma of aveluk soup fill your home with warmth and the spirit of Armenian hospitality. Get ready to explore the culinary traditions that have stood the test of time, inviting you to savor the essence of Armenian cuisine through the delightful embrace of aveluk.

Ingredients:

• 1 cup dried aveluk (wild sorrel or mountain spinach)
• 1 cup red lentils, rinsed
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 2 medium-sized potatoes, peeled and diced
• 1 large carrot, peeled and sliced
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon dried mint
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

Preparation of Aveluk:

1- Rinse the dried aveluk thoroughly in cold water.

2- Soak the aveluk in water for about 30 minutes until it softens.

3- Drain and chop the aveluk finely.

Sautéing Vegetables:

1- In a large pot, heat olive oil over medium heat.

2- Add chopped onions and garlic, sauté until they become translucent.

3- Stir in potatoes and carrots, cook for another 5 minutes.

Adding Lentils and Aveluk:

1- Add the rinsed red lentils to the pot, stir well.

2- Pour in the vegetable broth and bring the mixture to a boil.

3- Reduce the heat to simmer and cook until lentils are tender (about 20 minutes).

Incorporating Aveluk:

1- Add the chopped aveluk to the pot and cook for an additional 10-15 minutes until all vegetables are tender.

Seasoning:

1- Season the soup with salt, pepper, and dried mint.

2- Adjust the seasoning according to your taste preferences.

Blending (Optional):

1- For a smoother consistency, you can use an immersion blender to partially blend the soup.

Serving:

1- Ladle the aveluk soup into bowls.

2- Squeeze a wedge of lemon into each serving for an extra burst of flavor.

Garnish (Optional):

1- Garnish with additional fresh mint or a drizzle of olive oil before serving.

Enjoy this hearty and nutritious Armenian Aveluk Soup, a dish that encapsulates the essence of Armenian cuisine. Serve it alongside crusty bread for a complete and authentic experience.

Nutritional Values:

Nutritional values can vary based on factors like the specific brands of ingredients used and the cooking method. Here's a general approximation for the nutritional content of the listed ingredients per serving:

Dried Aveluk (Wild Sorrel or Mountain Spinach) - 1 cup:

• Calories: 25
• Protein: 3g
• Fiber: 2g
• Vitamins and minerals: A, C, K, Folate, Iron, Magnesium, Calcium

Benefits:

• Rich in vitamins A, C, and K.
• Contains folate, iron, magnesium, and calcium.
• Provides antioxidants and supports overall immune health.

Red Lentils, rinsed - 1 cup:

• Calories: 230
• Protein: 17g
• Fiber: 16g
• Vitamins and minerals: Folate, Iron, Phosphorus, Potassium

Benefits:

• High in protein, essential for muscle growth and repair.
• Excellent source of fiber, promoting digestive health.
• Contains folate, iron, phosphorus, and potassium.

Onion, finely chopped - 1 large:

• Calories: 60
• Protein: 2g
• Fiber: 3g
• Vitamins and minerals: Vitamin C, B6, Folate, Manganese

Benefits:

• Contains vitamin C, known for its immune-boosting properties.
• Good source of vitamin B6 and folate.
• Provides antioxidants and supports heart health.

Garlic, minced - 3 cloves:

• Calories: 13
• Protein: 1g
• Fiber: 0.2g
• Vitamins and minerals: Vitamin C, B6, Manganese

Benefits:

• Rich in vitamin C and B6.
• Contains manganese and antioxidants with potential health benefits.
• Known for its potential immune-boosting and anti-inflammatory properties.

Potatoes, peeled and diced - 2 medium-sized:

• Calories: 220
• Protein: 5g
• Fiber: 5g
• Vitamins and minerals: Vitamin C, B6, Potassium, Manganese

Benefits:

• Excellent source of vitamin C and B6.
• Contains potassium, supporting heart health.
• Provides fiber for digestive health.

Carrot, peeled and sliced - 1 large:

• Calories: 30
• Protein: 1g
• Fiber: 2g
• Vitamins and minerals: Vitamin A, Vitamin K, Potassium

Benefits:

• High in vitamin A, crucial for vision and immune function.
• Contains vitamin K and potassium.
• Provides antioxidants, supporting skin health.

Vegetable Broth - 4 cups:

• Calories: 40
• Protein: 1g
• Fiber: 1g
• Vitamins and minerals: Varies based on ingredients

Benefits:

• Low-calorie base for the soup.
• Depending on ingredients, may provide vitamins and minerals from vegetables.

Olive Oil - 1 tablespoon:

• Calories: 120
• Fat: 14g
• Vitamins and minerals: Vitamin E, K

Benefits:

• Healthy monounsaturated fats, beneficial for heart health.
• Rich in vitamin E and K.
• Provides antioxidants with potential anti-inflammatory effects.

Dried Mint - 1 teaspoon:

• Calories: 2
• Vitamins and minerals: Vitamin A, C, Iron

Benefits:

• Contains vitamins A and C.
• May have digestive benefits and provide a refreshing flavor.

Salt and Pepper - to taste:

• Sodium content will depend on the amount added; use sparingly for a healthier option.

Benefits: Used for flavoring; use sparingly to control sodium intake.

Lemon Wedges for serving:

• Calories: 4
• Vitamin C content.

Benefits:

• Excellent source of vitamin C.
• Adds a citrusy flavor and enhances the taste of the dish.

Please note that these values are approximate and can vary based on specific brands and preparation methods. Additionally, the serving size can impact the overall nutritional content. Adjustments may be necessary based on your dietary preferences and requirements.