Tukhum Barak is a traditional Afghan dish consisting of fried dumplings filled with spiced meat, typically lamb or beef, and onions. The dumplings are crispy on the outside and tender on the inside, offering a delightful contrast in texture. They are often served with a variety of dipping sauces to complement their savory flavor.

The history of Tukhum Barak dates back centuries, with its origins rooted in Afghan cuisine. It is believed to have been enjoyed by various communities across Afghanistan and has become a staple dish in Afghan households and restaurants alike. Over time, different regions and families have developed their own variations of the recipe, adding unique spices and flavors to suit their preferences.

Despite its long history, Tukhum Barak remains a popular and beloved dish, cherished for its delicious taste and cultural significance. It continues to be enjoyed by people around the world, both as a comfort food and as a symbol of Afghan culinary heritage.

Ingredients:

- 1 lb ground lamb or beef

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 teaspoon ground coriander

- 1 teaspoon ground cumin

- 1/2 teaspoon turmeric

- Salt and pepper to taste

- 1 package of dumpling wrappers

- Vegetable oil for frying

Method:

1. In a mixing bowl, combine the ground meat, chopped onion, minced garlic, ground coriander, ground cumin, turmeric, salt, and pepper. Mix well until the spices are evenly distributed.

2. Place a small spoonful of the meat mixture onto the center of each dumpling wrapper.

3. Moisten the edges of the wrapper with water and fold it in half to form a half-moon shape. Press the edges together to seal tightly.

4. Heat vegetable oil in a large skillet over medium heat.

5. Once the oil is hot, carefully place the dumplings in the skillet, making sure not to overcrowd them.

6. Fry the dumplings for 2-3 minutes on each side, or until golden brown and crispy.

7. Remove the dumplings from the skillet and place them on a paper towel-lined plate to drain excess oil.

8. Serve the Tukhum Barak hot with your favorite dipping sauce. Enjoy!

Nutrition Value:

1. 1 lb ground lamb or beef:

  - Calories: Approximately 1200-1400 (varies based on fat content)

  - Carbohydrates: 0g

  - Protein: Approximately 80-100g

  - Fat: Approximately 90-110g

  - Sodium: Varies based on seasoning and processing, generally around 75-100mg per 4 oz serving

  - Cholesterol: Approximately 300-400mg

  - Vitamins: Contains various B vitamins (B12, B6, niacin)

  - Minerals: Contains iron, zinc, and selenium

  - Nutritional Benefit: Provides high-quality protein and essential nutrients like iron and zinc, but may also be high in saturated fat and cholesterol depending on the cut and fat content.

2. 1 onion, finely chopped:

  - Calories: Approximately 40-50

  - Carbohydrates: Approximately 10-12g

  - Protein: Approximately 1-2g

  - Fat: 0g

  - Sodium: Approximately 5-10mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C, vitamin B6, and folate

  - Minerals: Contains potassium and manganese

  - Nutritional Benefit: Provides fiber, antioxidants, and various vitamins and minerals, particularly vitamin C and potassium.

3. 2 cloves garlic, minced:

  - Calories: Approximately 10-15

  - Carbohydrates: Approximately 2-3g

  - Protein: Approximately 0.5-1g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, vitamin B6, and manganese

  - Minerals: Contains small amounts of calcium, phosphorus, and selenium

  - Nutritional Benefit: Offers immune-boosting properties, antioxidants, and potential cardiovascular benefits.

4. 1 teaspoon ground coriander:

  - Calories: Approximately 5

  - Carbohydrates: Approximately 1g

  - Protein: Approximately 0.2g

  - Fat: 0.2g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamin C and vitamin K

  - Minerals: Contains calcium, iron, magnesium, and manganese

  - Nutritional Benefit: Adds flavor and aroma to the dish, while also providing small amounts of essential nutrients like iron and calcium.

5. 1 teaspoon ground cumin:

  - Calories: Approximately 8

  - Carbohydrates: Approximately 1g

  - Protein: Approximately 0.4g

  - Fat: 0.5g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamin C and vitamin E

  - Minerals: Contains iron, magnesium, and manganese

  - Nutritional Benefit: Adds a distinctive earthy flavor and provides small amounts of essential nutrients like iron and magnesium.

6. 1/2 teaspoon turmeric:

  - Calories: Approximately 4

  - Carbohydrates: Approximately 1g

  - Protein: 0.1g

  - Fat: 0.1g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C, vitamin E, and vitamin K

  - Minerals: Contains iron, manganese, and potassium

  - Nutritional Benefit: Known for its anti-inflammatory and antioxidant properties, turmeric adds a vibrant color and subtle flavor to the dish while providing various vitamins and minerals.

7. Salt and pepper to taste:

  - Nutritional values may vary based on quantity used.

  - Sodium: Provides sodium, but the amount varies based on individual preference.

  - Other nutrients: Negligible amounts of other nutrients.

  - Nutritional Benefit: Adds flavor to the dish, but excessive consumption may contribute to high sodium intake, which can affect blood pressure and heart health.

8. 1 package of dumpling wrappers:

  - Nutritional values vary depending on the brand and ingredients used.

  - Typically, a serving (4-6 wrappers) contains:

   - Calories: Approximately 100-150

   - Carbohydrates: Approximately 20-25g

   - Protein: Approximately 3-4g

   - Fat: Approximately 1-2g

   - Sodium: Approximately 200-300mg

   - Cholesterol: 0-5mg

   - Nutritional Benefit: Provides carbohydrates for energy and small amounts of protein, but may also contain added preservatives and sodium.

9. Vegetable oil for frying:

  - Nutritional values vary depending on the type of oil used.

  - Typically, a tablespoon (about 15ml) contains:

   - Calories: Approximately 120-130

   - Carbohydrates: 0g

   - Protein: 0g

   - Fat: Approximately 14g

   - Sodium: 0mg

   - Cholesterol: 0mg

   - Nutritional Benefit: Provides fat for frying and adds flavor to the dish, but may also contribute to overall calorie and fat intake. Opting for healthier oils like olive or avocado oil can provide beneficial unsaturated fats.