Aash E Gandom

Warm, hearty, and brimming with earthy flavors, Aash E Gandom is a traditional Persian wheat and herb soup that’s both nourishing and comforting. This delightful dish combines cracked wheat, green lentils, white beans, and chickpeas for a protein-packed base, elevated by an aromatic blend of fresh parsley, cilantro, dill, and spinach. Infused with golden turmeric, sautéed onions, and garlic, each spoonful is a burst of wholesome goodness. Simmered to perfection in vegetable stock and finished with a creamy swirl of kashk (fermented whey) or Greek yogurt, this vegetarian soup is a perfect choice for cozy evenings or as a nutritious meal starter. Ready in under two hours and serving six, Aash E Gandom is a must-try for lovers of Middle Eastern cuisine seeking a flavorful and filling recipe.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 1 cup Cracked wheat (or whole wheat berries)
• 0.5 cup Green lentils
• 1 cup White beans (cooked or canned)
• 1 cup Chickpeas (cooked or canned)
• 1 large Onion (finely chopped)
• 3 cloves Garlic (minced)
• 1 teaspoon Turmeric powder
• 1 cup Fresh parsley (chopped)
• 1 cup Fresh cilantro (chopped)
• 0.5 cup Fresh dill (chopped)
• 2 cups Spinach (roughly chopped)
• 6 cups Vegetable stock or water
• 0.5 cup Kashk (fermented whey) or Greek yogurt
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Rinse the cracked wheat and green lentils in cold water and set them aside.

Step 2

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until golden, about 5-7 minutes.

Step 3

Add the minced garlic and turmeric powder, and sauté for another 1-2 minutes until fragrant.

Step 4

Pour in the vegetable stock or water and bring it to a boil. Add the rinsed cracked wheat and green lentils to the pot.

Step 5

Reduce the heat to low and let the soup simmer for about 45 minutes, stirring occasionally to prevent sticking.

Step 6

Add the cooked white beans, chickpeas, chopped parsley, cilantro, dill, and spinach. Stir well to combine and simmer for another 20-25 minutes.

Step 7

Season the soup with salt and black pepper to taste.

Step 8

Remove the pot from the heat and stir in the kashk or Greek yogurt. Mix well until fully incorporated.

Step 9

Serve hot, garnished with a drizzle of kashk or Greek yogurt and additional fresh herbs if desired.

Nutrition Facts

Serving size	3236.5 grams (3236.5g)

Amount per serving	% Daily Value*
Calories	2152

Total Fat 49.60g	64%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 2.70g
Cholesterol 12mg	4%
Sodium 8712mg	379%
Total Carbohydrate 354.50g	129%
Dietary Fiber 83.70g	299%
Total Sugars 35.60g
Protein 108.60g	217%

Vitamin D 0IU	0%
Calcium 1732mg	133%
Iron 56mg	313%
Potassium 8926mg	190%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.4%

Protein: 18.9%

Carbs: 61.7%