Fruits and Nuts Rice, blends basmati rice , meat, spices, and dried fruits. Haft Mewa, a Persian mix, is rich in fiber and antioxidants, ideal for celebrations.

Afghan Mewa Pulao is a cherished dish known for its blend of flavors and textures. It features long-grain basmati rice, tender meat, and aromatic spices, with dried fruits like raisins and apricots adding sweetness and chewiness. Beyond its culinary appeal, this dish symbolizes Afghan hospitality and is often served at special occasions. The care in its preparation reflects Afghan culinary traditions, making it an iconic dish worldwide.

Haft Mewa, a Persian mix of dried fruits and nuts, is a traditional treat served during celebrations. Each fruit symbolizes a different virtue, creating a colorful and flavorful blend that is both meaningful and delicious.

ingredients:

1- 1 cup dried apricots

2- 1 cup raisins

3- 1 cup prunes

4- 1 cup figs

5- 1 cup dates

6- 1 cup shelled pistachios

7- 1 cup almonds

Method:

1- Wash all the dried fruits and soak them in water for about an hour. Drain the water and pat the fruits dry with a clean cloth or paper towel.

2- Cut the dried apricots, prunes, and figs into small pieces, about the size of raisins.

3- Mix all the dried fruits and nuts together in a large bowl.

4- Place the mixture in airtight containers or bags and store them in a cool, dry place.

Note:

You can adjust the proportions of the fruits and nuts to your liking. You can also add other dried fruits such as cherries or cranberries.

Nutrition Facts:

Haft Mewa is a nutritious snack that provides a good source of fiber, vitamins, and minerals. The dried fruits and nuts are rich in antioxidants and can help reduce the risk of chronic diseases such as heart disease and cancer. However, the mixture is also high in calories, so it should be consumed in moderation as part of a balanced diet.

Here are the approximate nutrition facts for the ingredients used in Haft Mewa, a traditional Persian dried fruit and nut mix. Please note that these values are approximate and can vary depending on the specific brand and preparation method:

Dried Apricots (1 cup):

• Calories: 313
• Carbohydrates: 82 grams
• Fiber: 9 grams
• Protein: 3 grams
• Fat: 0.6 grams
• Vitamin A: 86% of the Daily Value (DV)
• Vitamin C: 3% of the DV
• Potassium: 1,511 mg

benfits: Dried apricots are a good source of dietary fiber, vitamins A and C, and potassium. They can help improve digestion and support overall health.

Raisins (1 cup):

• Calories: 434
• Carbohydrates: 115 grams
• Fiber: 6 grams
• Protein: 4 grams
• Fat: 1 gram
• Vitamin C: 6% of the DV
• Iron: 5% of the DV
• Potassium: 1,086 mg

benfits: Raisins are packed with energy and natural sugars, making them a quick and convenient snack. They also contain fiber, vitamins, and minerals like iron and potassium.

Prunes (1 cup):

• Calories: 418
• Carbohydrates: 111 grams
• Fiber: 12 grams
• Protein: 3 grams
• Fat: 1 gram
• Vitamin A: 69% of the DV
• Vitamin C: 2% of the DV
• Potassium: 1,250 mg

benfits: Prunes, or dried plums, are known for their laxative effect due to their high fiber content. They also provide vitamins A and K, potassium, and antioxidants.

Figs (1 cup):

• Calories: 371
• Carbohydrates: 95 grams
• Fiber: 14 grams
• Protein: 4 grams
• Fat: 1 gram
• Vitamin A: 7% of the DV
• Vitamin C: 2% of the DV
• Potassium: 1,330 mg

benfits: Figs are a good source of fiber and essential minerals like calcium, magnesium, and potassium. They can help promote digestive health and provide energy.

Dates (1 cup):

• Calories: 490
• Carbohydrates: 133 grams
• Fiber: 8 grams
• Protein: 4 grams
• Fat: 0.4 grams
• Vitamin A: 0%
• Vitamin C: 0%
• Potassium: 1,433 mg

benfits: Dates are rich in natural sugars, fiber, and various vitamins and minerals, including potassium and magnesium. They are often used as a natural sweetener in recipes.

Shelled Pistachios (1 cup):

• Calories: 685
• Carbohydrates: 28 grams
• Fiber: 11 grams
• Protein: 25 grams
• Fat: 55 grams
• Vitamin A: 19% of the DV
• Vitamin C: 2% of the DV
• Potassium: 1,061 mg

benfits: Shelled pistachios are a nutritious snack, providing protein, fiber, and healthy fats. They also contain antioxidants and various vitamins and minerals.

Almonds (1 cup):

• Calories: 529
• Carbohydrates: 20 grams
• Fiber: 12 grams
• Protein: 20 grams
• Fat: 47 grams
• Vitamin A: 1% of the DV
• Vitamin C: 0%
• Potassium: 705 mg

benfits: Almonds are a nutrient-dense nut, rich in protein, fiber, vitamin E, and healthy fats. They can help lower cholesterol and reduce the risk of heart disease.

These nutritional values are based on raw and unsalted versions of the ingredients. Keep in mind that the actual values can vary depending on the specific product and any additional processing or ingredients used.

Overall, Haft Mewa is a delicious and nutritious snack that has a rich history and cultural significance in Persian cuisine. Whether you enjoy it as a snack or incorporate it into your meals, it is a great way to add some variety and flavor to your diet while also benefiting from its health-promoting properties.