Soul-Warming Aush Soup is a beloved Afghan dish, known for its comforting and rich flavors. Packed with a blend of vegetables, noodles, and aromatic herbs, this hearty soup offers numerous health benefits. It is a great source of essential vitamins and minerals, providing the body with vitamin A, vitamin C, and folate, which support immune function, skin health, and overall vitality. Additionally, the combination of lentils and noodles supplies fiber and protein, contributing to digestive health and muscle repair.
On the other hand, like many rich dishes, Aush Soup should be enjoyed in moderation, as its calorie content can be high when prepared with fatty meats or oils. Despite this, it remains a nutritious and satisfying meal. Paired with the iconic Kabuli Pulao, Afghanistan’s national dish, Aush Soup offers a deep dive into Afghan culinary traditions, showcasing a perfect blend of flavors and hospitality.
Ingredients:
For the Soup Base:
1- 2 tablespoons vegetable oil
2- 1 large onion, finely chopped
3- 3-4 garlic cloves, minced
4- 1 teaspoon ground turmeric
5- 1 teaspoon ground coriander
6- 1 teaspoon ground cumin
7- 6 cups vegetable or chicken broth
8- 1 cup red lentils, rinsed and drained
9- 1/2 cup yellow split peas, rinsed and drained
10- Salt and black pepper to taste
For the Noodle Topping:
1- 2 cups wide egg noodles (or any pasta of your choice)
2- 2 tablespoons vegetable oil
3- 1/2 cup chopped fresh cilantro
4- 1/2 cup chopped fresh parsley
5- 1/2 cup chopped fresh dill
6- 2 cloves of garlic, minced
7- 1 cup Greek yogurt
8- Juice of 1 lemon
Nutritional Alternatives and Substitutes:
If you’re looking to make the soup lighter or more suitable for specific dietary needs, there are several substitutions you can consider. For example, instead of regular yogurt, you can use low-fat Greek yogurt or even a dairy-free yogurt alternative made from coconut or almond milk. For those following gluten-free diets, replace the egg noodles with gluten-free pasta or rice noodles. You can also reduce the fat content by using less vegetable oil or opting for olive oil, which offers healthier fats.
Instructions:
1. Prepare the Soup Base:
- In a large soup pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they turn golden brown.
- Stir in the minced garlic, ground turmeric, ground coriander, and ground cumin. Cook for another minute or until the spices become fragrant.
2. Add Lentils and Broth:
- Add the red lentils, yellow split peas, and the 6 cups of vegetable or chicken broth to the pot. Bring the mixture to a boil.
3. Simmer and Season:
- Reduce the heat to low, cover the pot, and let the soup simmer for about 30-40 minutes, or until the lentils and split peas are soft and tender.
- Season the soup with salt and black pepper to taste. Adjust the seasoning as needed.
4. Prepare the Noodle Topping:
- While the soup is simmering, cook the egg noodles or pasta according to the package instructions. Drain and set aside.
5. Prepare the Herb Mixture:
- In a separate bowl, combine the chopped cilantro, parsley, dill, minced garlic, Greek yogurt, and lemon juice. Mix well to create a creamy herb topping for the soup.
6. Serve Aush Soup:
- When the soup is ready, ladle it into bowls.
- Add a generous spoonful of the herb mixture on top of each serving.
7. Garnish and Enjoy:
- Optionally, you can garnish the soup with more fresh herbs and a drizzle of olive oil.
Now, you're ready to enjoy a warm and comforting bowl of Afghan Aush soup. The combination of the hearty soup base and the flavorful herb mixture is truly a delight for the taste buds.
Serving Suggestions for Aush Soup:
To elevate your dining experience, Aush Soup can be served with a variety of traditional Afghan accompaniments. One popular pairing is Afghan bread, which complements the soup's rich flavors and adds a satisfying crunch. Additionally, a side salad made with fresh vegetables like tomatoes, cucumbers, and herbs can balance the soup's hearty nature with a refreshing crunch. For a more indulgent experience, consider serving the soup with a drizzle of olive oil or a dollop of additional Greek yogurt on top for extra creaminess.
Frequently Asked Questions (FAQs):
- Can Aush Soup be stored? How should it be frozen if there are leftovers? Yes, Aush Soup can be stored in an airtight container in the refrigerator for up to 3 days. If you want to store it for a longer period, it can be frozen for up to 3 months. To freeze, simply let the soup cool completely, then transfer it to a freezer-safe container. When you're ready to serve, thaw it in the refrigerator overnight and reheat gently on the stove.
- Are there ways to reduce the calories in Aush Soup? To lower the calorie content of Aush Soup, consider using less oil when preparing the soup base and topping. You can also reduce the portion of noodles and increase the amount of vegetables like carrots and spinach for a lighter version. Using a leaner cut of meat or omitting the meat entirely (for a vegetarian option) will further reduce calories.
- What are some ingredient substitutions for people with food allergies? If you have allergies to certain ingredients, there are several alternatives you can use. For instance, if you're allergic to dairy, you can substitute Greek yogurt with a non-dairy alternative like coconut yogurt or cashew cream. For gluten sensitivities, replace the egg noodles with gluten-free pasta or rice noodles. Additionally, people with legume allergies can substitute the lentils and peas with quinoa or a mixture of roasted vegetables.
- What are the best ways to increase protein content in Aush Soup? If you’re looking to boost the protein content of Aush Soup, consider adding more plant-based protein sources such as chickpeas, tofu, or edamame. You can also increase the protein by adding grilled chicken or lamb to the soup for a meat-based option. For a vegetarian version, adding extra lentils or beans will further enhance the protein conten
Nutritional Values:
Here are the approximate nutritional values for the ingredients in the Aush soup recipe. Please note that these values are estimates and can vary depending on the specific brands and preparation methods used:
For the Soup Base:
Vegetable Oil (2 tablespoons):
- Calories: 240
- Fat: 28g
benefits: Provides healthy fats and helps cook the onions and garlic.
Onion (1 large):
- Calories: 64
- Carbohydrates: 15g
- Fiber: 3g
benefits: Adds flavor and contains antioxidants and anti-inflammatory properties.
Garlic (3-4 cloves):
- Calories: 13-17
- Carbohydrates: 3-4g
benefits: Adds flavor and has various health benefits, including boosting the immune system and reducing blood pressure.
Ground Turmeric (1 teaspoon):
- Calories: 8
- Carbohydrates: 2g
benefits: Contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.
Ground Coriander (1 teaspoon):
- Calories: 5
- Carbohydrates: 1g
benefits: Adds flavor and contains antioxidants and digestive benefits.
Ground Cumin (1 teaspoon):
- Calories: 8
- Carbohydrates: 1g
benefits: Adds flavor and has been linked to potential health benefits, including improved digestion and reduced inflammation.
Vegetable or Chicken Broth (6 cups):
- Calories: 60-120 (varies by type and brand)
benefits: Provides a flavorful base and can be rich in nutrients, depending on the type of broth used.
Red Lentils (1 cup, uncooked):
- Calories: 678
- Carbohydrates: 115g
- Protein: 49g
benefits: Rich in protein, fiber, and various vitamins and minerals.
Yellow Split Peas (1/2 cup, uncooked):
- Calories: 170
- Carbohydrates: 32g
- Protein: 12g
benefits: High in protein, fiber, and various vitamins and minerals.
For the Noodle Topping
Wide Egg Noodles (2 cups, uncooked):
- Calories: 420
- Carbohydrates: 84g
- Protein: 14g
benefits: Provide carbohydrates and can be a good source of energy.
Vegetable Oil (2 tablespoons):
- Calories: 240
- Fat: 28g
benefits: Used for cooking and adds healthy fats.
Fresh Cilantro, Parsley, and Dill (1/2 cup each):
- Calories: Approximately 5-10
benefits: Add flavor and contain vitamins, minerals, and antioxidants.
Garlic (2 cloves):
- Calories: 9-12
- Carbohydrates: 2-3g
benefits: Adds flavor and has various health benefits.
Greek Yogurt (1 cup):
- Calories: 100-150 (varies by brand and fat content)
- Protein: 10-12g
benefits: Adds creaminess and is a good source of protein and probiotics.
Lemon Juice (Juice of 1 lemon):
- Calories: 4-8 (varies by lemon size)
benefits: Adds flavor and contains vitamin C and antioxidants.
Please keep in mind that these values are approximate and can vary based on the specific brands and quantities you use. Also, the serving size and the number of servings may affect the nutritional content of the final dish.
Comments