Afghani Doogh is a yogurt-based drink, cherished in Afghan cuisine for its tangy flavor and refreshing qualities. This drink, often flavored with mint and sometimes garlic, is a perfect complement to the rich and spicy dishes typical of Afghan cuisine. It helps aid digestion, making it an ideal choice to accompany hearty meals. The coolness of Doogh makes it especially popular in hot climates, offering a soothing and hydrating effect. Beyond its culinary value, Doogh embodies the spirit of Afghan hospitality, served to guests as a symbol of tradition and warmth. Packed with probiotics, it supports gut health and provides essential nutrients like calcium and vitamins B2 and B12, contributing to overall well-being.

Ingredients:

- 2 cups plain yogurt

- 1 cup cold water

- 1/2 cup sparkling water or soda water

- 2-3 cloves of garlic, minced

- 1 tablespoon dried mint

- 1/2 teaspoon salt, or to taste

- Ice cubes (optional)

- Fresh mint leaves and a pinch of ground cayenne pepper for garnish (optional)

Instructions:

- Prepare the Yogurt: In a large bowl, add the plain yogurt. Make sure the yogurt is cold from the refrigerator for a more refreshing Doogh.

- Thin the Yogurt: Add the cold water to the yogurt. This will thin the yogurt and make it easier to blend with the other ingredients.

- Add the Sparkling Water: Pour in the sparkling water or soda water. The effervescence of the sparkling water will give your Doogh a pleasant fizz. Stir well to combine.

- Season with Garlic: Add the minced garlic to the mixture. The garlic provides a wonderful depth of flavor and a hint of spice. If you prefer a milder garlic taste, you can use less garlic.

- Sprinkle with Dried Mint: Sprinkle in the dried mint, which adds a unique Afghan flavor to the Doogh. You can adjust the amount of mint to your taste.

- Season with Salt: Add the salt and stir the mixture thoroughly. Adjust the salt to your liking.

- Chill: Place the Doogh in the refrigerator for at least 30 minutes to allow the flavors to meld and the Doogh to become nicely chilled. You can also add some ice cubes to speed up the chilling process.

- Serve: Once the Doogh is chilled, give it a final stir, and then serve it in tall glasses. If desired, garnish with fresh mint leaves and a pinch of ground cayenne pepper for extra flavor and presentation.

Afghani Doogh is a versatile drink that pairs wonderfully with many Afghan dishes, helping to balance the spices and heat of the cuisine. Enjoy it on its own as a refreshing beverage, or serve it as a side with dishes like kebabs, pilaf, or savory Afghan bread. It's the perfect choice for staying cool and satisfied on a hot day.

Note:

- Benefits of Afghani Doogh for Skin and Hair: The probiotics found in yogurt are excellent for supporting gut health, but they also have benefits for the skin and hair. Probiotics help balance the bacteria in the digestive system, which can reduce inflammation and support a healthy complexion. Additionally, yogurt is rich in vitamins and minerals such as B vitamins and calcium, which are beneficial for skin hydration and hair strength. Consuming Doogh regularly can contribute to healthier skin and shinier, stronger hair by nourishing the body from within.

Warnings and Precautions:

- Lactose Intolerance: Those who are lactose intolerant should avoid regular yogurt-based Doogh. However, you can easily substitute dairy yogurt with plant-based yogurt (such as coconut or almond yogurt) to enjoy a lactose-free version of the drink.

- High Blood Pressure: People with high blood pressure should be cautious with the amount of salt used in the recipe. Although salt is a key flavoring, it's important to adjust the quantity to meet your dietary needs, especially if you're on a low-sodium diet.

Frequently Asked Questions (FAQs):

Can Afghani Doogh be made with plant-based yogurt?

- Yes, you can use plant-based yogurt as a substitute for regular yogurt, especially if you're following a vegan diet or are lactose intolerant. Plant-based yogurts such as coconut or almond-based options provide similar textures and flavors.

Can Afghani Doogh be stored for long periods?

- It is best to consume Afghani Doogh immediately after preparation for the freshest taste. However, if you need to store it, you can keep it in the refrigerator for up to 1-2 days. Just be sure to stir it well before serving, as some separation may occur.

Does Afghani Doogh contain high calories?

- Afghani Doogh is a light drink with moderate calories, especially due to the yogurt and water content. It is not high in calories, making it a healthy and refreshing beverage, ideal for those looking for a low-calorie option.

Nutritional Values:

- Complete Nutritional Value of Afghani Doogh: Afghani Doogh, when prepared using the ingredients listed, offers a refreshing and nutritious beverage. Based on a typical serving size (approximately 1 cup), the nutritional values of the complete drink are as follows:

- Calories: Approximately 25-40 kcal per cup (depending on the exact quantities and optional ingredients such as garlic or mint).

- Protein: 5-7g (from the yogurt).

- Fat: 1-2g (mainly from the yogurt).

- Carbohydrates: 4-6g (mainly from the yogurt and any added flavorings).

- Sugars: 4-5g (natural sugars from yogurt).

- Calcium: Approximately 150-200mg (from yogurt).

- Vitamin B12: About 0.5-0.7µg (from yogurt).

- Sodium: Around 400-600mg (depending on the amount of salt added).

This makes Doogh a light, hydrating drink rich in essential nutrients like protein, calcium, and vitamin B12, while keeping calories and sugars low.

Here are approximate nutritional values for the main ingredients used in Afghani Doogh:

Plain Yogurt (per 1 cup, about 245g):

- Calories: 150

- Protein: 8g

- Fat: 8g

- Carbohydrates: 11g

- Sugars: 11g

- Fiber: 0g

- Calcium: 300mg (about 30% of the daily recommended intake)

- Vitamin B12: 1.1µg (about 45% of the daily recommended intake)

- Other vitamins and minerals: Potassium, phosphorus, magnesium, and more.

benefits: Rich in probiotics, yogurt supports gut health and digestion. It also provides calcium and protein.

Cold Water (per 1 cup, about 240g):

- Calories: 0

- Water: 240g (since water is the main component)

- No significant macronutrients or micronutrients

benefits: Helps hydrate the body and maintain proper fluid balance.

Sparkling Water or Soda Water (per 1 cup, about 240g):

- Calories: 0

- Water: 240g (since water is the main component)

- No significant macronutrients or micronutrients

benefits: Adds fizziness to the drink and can aid in digestion.

Garlic (per clove, about 3g):

- Calories: 4

- Carbohydrates: 1g

- Fiber: 0.1g

- Protein: 0.2g

- Vitamin C: 1.2mg (about 2% of the daily recommended intake)

- Manganese: 0.1mg (about 3% of the daily recommended intake)

- Other vitamins and minerals in smaller amounts

benefits: Contains allicin, a compound with antibacterial and antiviral properties. It may also help lower cholesterol and blood pressure.

Dried Mint (per 1 tablespoon, about 2g):

- Calories: 6

- Carbohydrates: 1.5g

- Fiber: 1g

- Iron: 0.4mg (about 2% of the daily recommended intake)

- Other vitamins and minerals in smaller amounts

benefits: Mint is known for its soothing properties and can help relieve indigestion and nausea.

Salt (per 1/2 teaspoon, about 2.5g):

- Calories: 0

- Sodium: Approximately 1,150mg (varies by brand)

- No significant macronutrients

benefits: Provides flavor and helps replenish electrolytes lost through sweating, especially in hot climates.

Please note that these values are approximate and can vary depending on the specific brands and products you use. Additionally, the serving size of your Doogh can vary, so you may need to adjust the values accordingly. It's essential to be mindful of portion sizes and consider the overall nutritional content based on your specific recipe and dietary needs.