Embark on a culinary journey through the rich tapestry of Armenian cuisine with our delightful recipe for Dzhash. A traditional Armenian dish known for its robust flavors and heartwarming appeal, Dzhash is a comforting soup that reflects the cultural heritage and culinary artistry of this ancient land.

In Armenian households, Dzhash is more than just a meal – it's a celebration of tradition, family, and the bountiful harvests that define the country's agricultural landscape. Prepared with a medley of fresh vegetables, hearty legumes, and fragrant herbs, this dish captures the essence of Armenian hospitality and the warmth of home-cooked goodness.

Join us as we guide you through the steps to create an authentic Armenian Dzhash, allowing you to recreate the magic of this beloved recipe in your own kitchen. Let the enticing aromas and robust flavors transport you to the heart of Armenia, where culinary traditions have been cherished for generations.

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)

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.

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.