Embark on a culinary journey through the rich tapestry of Armenian cuisine with our delightful recipe for Dzhash. This traditional Armenian dish is a heartwarming soup that combines fresh vegetables, hearty legumes, and fragrant herbs, offering a perfect balance of flavors. Dzhash not only reflects Armenia's agricultural heritage but also its warm hospitality and strong family traditions. As you prepare this dish, you’ll discover the nutritional benefits it brings, including essential vitamins and minerals that nourish the body. Packed with fiber, antioxidants, and plant-based protein, Dzhash supports digestion, boosts immunity, and provides lasting energy. Enjoy this authentic recipe and experience the comforting essence of Armenian cooking.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 cup chickpeas, soaked overnight and drained
• 1 large onion, finely chopped
• 3 carrots, peeled and diced
• 3 potatoes, peeled and diced
• 1 cup green beans, trimmed and chopped
• 1 cup cabbage, shredded
• 1 cup tomatoes, diced
• 4 cloves garlic, minced
• 1/4 cup vegetable oil
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and black pepper to taste
• 8 cups vegetable or chicken broth
• Fresh parsley, chopped (for garnish)

Ingredient Substitutions:

• Use olive oil instead of vegetable oil
• For a gluten-free version, replace the bread with gluten-free lavash.
• You can substitute potatoes for cauliflower.

Instructions:

1. In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and garlic, sautéing until they become translucent.

2. Stir in the tomato paste, cumin, paprika, and cayenne pepper. Cook for an additional 2-3 minutes, allowing the spices to release their flavors.

3. Add the lentils, chickpeas, carrots, potatoes, green beans, cabbage, and tomatoes to the pot. Mix well to coat the vegetables and legumes with the spices.

4. Pour in the vegetable or chicken broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 45-60 minutes or until the lentils and chickpeas are tender.

5. Season the Dzhash with salt and black pepper according to your taste preferences. Adjust the spice level if needed.

6. Once the Dzhash is cooked, remove the pot from heat. Allow it to rest for a few minutes before serving.

7. Ladle the hot Dzhash into bowls, garnish with fresh chopped parsley, and serve with crusty bread or lavash.

Enjoy the hearty and flavorful taste of Armenian Dzhash, a dish that embodies the culinary traditions and warmth of Armenian hospitality.

Serving Suggestions:

• It is often served as a hearty appetizer during large family meals or as a main course in casual settings.
• You can serve it in bowls, garnished with fresh parsley, and paired with crusty bread or lavash for a more traditional experience.
• It is also common to serve dzhash with a teaspoon of yogurt or a drizzle of olive oil for extra richness.
• On special occasions, the soup can be served with other Armenian dishes such as kebabs, pilaf, or even desserts such as baklava.

Note:If you are looking to increase the protein content, you can add quinoa or tempeh as substitutes for legumes such as lentils and chickpeas.

Frequently Asked Questions :

1.What is the healthiest way to cook Dzhash?

• To make Dzhash healthier, opt for cooking with less oil and more vegetables. You can also use vegetable broth instead of chicken broth for a lighter option. For added nutritional value, consider using whole grains such as quinoa in place of some of the legumes, or add extra greens for more fiber and vitamins.

2.Can I make Dzhash without some of the ingredients?

• Yes, Dzhash is a versatile recipe that allows you to substitute ingredients depending on your preferences or dietary restrictions. If you have a legume allergy, you can substitute the lentils and chickpeas with other proteins such as tofu or tempeh. You can also skip certain vegetables like potatoes or green beans based on your taste preferences or what you have available.

3.What is the exact nutritional content of Dzhash?

• While the nutritional content varies based on the exact ingredients and quantities used, Dzhash is generally rich in fiber, vitamins, and minerals. For example, lentils are high in protein and fiber, while tomatoes and cabbage provide antioxidants. The dish is low in fat but high in complex carbohydrates, making it a great source of energy. For a more specific breakdown, it’s always best to check the nutritional labels of the ingredients used, especially for store-bought items like broth.

4.Can Dzhash be eaten as a main dish or is it more of a side dish?

• Dzhash is a hearty and filling soup, making it suitable to be enjoyed as a main dish, especially when paired with bread or a side salad. It’s a perfect choice for a light yet satisfying meal. However, it can also be served as a side dish in a multi-course meal, where it complements other main courses like grilled meats or pilafs. Whether as a starter or the centerpiece of your meal, Dzhash is a versatile dish that works well in many settings.

Nutritional Values:

While I can provide approximate nutritional values for some common ingredients, it's important to note that specific values can vary based on factors like brand, size, and cooking methods. Here are rough estimates for the nutritional content of the mentioned ingredients per serving:

Green or Brown Lentils (1 cup, cooked):

• Calories: 230
• Protein: 18g
• Fiber: 16g
• Carbohydrates: 40g
• Fat: 1g

benefits: Rich in protein and fiber, lentils promote satiety and support digestive health.

Chickpeas (1 cup, cooked):

• Calories: 270
• Protein: 15g
• Fiber: 12.5g
• Carbohydrates: 45g
• Fat: 4g

benefits: High in protein, fiber, and various vitamins and minerals, chickpeas contribute to heart health and may aid in weight management.

Onion (1 large):

• Calories: 60
• Protein: 2g
• Fiber: 6g
• Carbohydrates: 14g
• Fat: 0g

benefits: Onions are a good source of antioxidants and may have anti-inflammatory and immune-boosting properties.

Carrots (3 medium-sized):

• Calories: 90
• Protein: 2g
• Fiber: 7g
• Carbohydrates: 21g
• Fat: 0g

benefits: Carrots are packed with beta-carotene, which supports eye health, and they provide vitamins and minerals that promote overall well-being.

Potatoes (3 medium-sized):

• Calories: 240
• Protein: 6g
• Fiber: 6g
• Carbohydrates: 54g
• Fat: 0g

benefits: Potatoes are a good source of potassium, vitamin C, and fiber, supporting heart health and digestion.

Green Beans (1 cup):

• Calories: 31
• Protein: 2g
• Fiber: 4g
• Carbohydrates: 7g
• Fat: 0g

benefits: Green beans are low in calories and high in vitamins, particularly vitamin K, contributing to bone health.

Cabbage (1 cup, shredded):

• Calories: 22
• Protein: 1g
• Fiber: 2g
• Carbohydrates: 5g
• Fat: 0g

benefits: Cabbage is rich in vitamins C and K, and it contains antioxidants that may have anti-inflammatory effects.

Tomatoes (1 cup, diced):

• Calories: 32
• Protein: 2g
• Fiber: 2g
• Carbohydrates: 7g
• Fat: 0g

benefits: Tomatoes are high in lycopene, an antioxidant associated with various health benefits, including heart health.

Garlic (4 cloves):

• Calories: 16
• Protein: 1g
• Fiber: 0g
• Carbohydrates: 4g
• Fat: 0g

benefits: Garlic has anti-inflammatory and antibacterial properties, and it may help lower cholesterol levels and support cardiovascular health.

Vegetable Oil (1/4 cup):

• Calories: 480
• Fat: 54g
• No significant protein, fiber, or carbohydrates

benefits: Depending on the type used, vegetable oil provides healthy fats and vitamin E.

Tomato Paste (1 tablespoon):

• Calories: 13
• Protein: 1g
• Fiber: 0g
• Carbohydrates: 3g
• Fat: 0g

benefits: Similar to fresh tomatoes, tomato paste contains antioxidants and may contribute to heart health.

Ground Cumin (1 teaspoon):

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

benefits: Cumin is rich in antioxidants and may have anti-inflammatory and digestive benefits.

Paprika (1 teaspoon):

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

benefits: Paprika contains vitamins A and E, and it may have anti-inflammatory properties.

Cayenne Pepper (1/2 teaspoon):

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

benefits: Cayenne pepper may boost metabolism and has anti-inflammatory and pain-relief properties.

Salt and Black Pepper (to taste):

• Calories, protein, fiber, carbohydrates, and fat are negligible for small amounts used in seasoning.

benefits: Used in moderation, salt adds flavor, while black pepper contains antioxidants and may aid digestion.

Vegetable or Chicken Broth (8 cups):

• Nutritional values can vary based on the specific brand and recipe. It's recommended to check the nutrition label of the broth you use.

benefits: Broth provides additional flavor and nutrients, depending on the type used.

Fresh Parsley (for garnish):

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

benefits: Parsley is a good source of vitamins A, C, and K, and it may have anti-inflammatory properties.

These values are approximate and can serve as a general guide. Always check specific product labels for accurate nutritional information, especially if you have dietary restrictions or specific health considerations.