Aash E Shalgham

Warm, hearty, and nutrient-packed, Aash E Shalgham is a traditional Persian turnip soup that perfectly balances earthy flavors and wholesome ingredients. This comforting dish features tender cubes of turnip, aromatic herbs like cilantro, parsley, and spinach, and a medley of lentils and rice simmered in a rich vegetable broth seasoned with turmeric and dried mint. The result is a vibrant, velvety soup that’s not only delicious but also brimming with health benefits. Quick to prepare in just 20 minutes and ideal for cold-weather days, Aash E Shalgham is best enjoyed piping hot, topped with a drizzle of olive oil or yogurt for added creaminess, and paired with warm bread for dipping. Perfect for vegetarians and those seeking a taste of Persian cuisine, this recipe is as nourishing as it is flavorful.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 3 medium Turnip
• 1 large Yellow onion
• 4 cloves Garlic
• 1 cup Lentils
• 0.25 cup Rice
• 1 bunch Cilantro
• 1 bunch Parsley
• 2 cups Spinach
• 2 teaspoons Dried mint
• 1 teaspoon Ground turmeric
• 6 cups Vegetable stock or water
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 tablespoons Olive oil

Directions

Step 1

Peel and dice the turnips into small cubes. Set aside.

Step 2

Finely chop the onion, mince the garlic, and roughly chop the cilantro, parsley, and spinach. Keep these prepared ingredients ready.

Step 3

Rinse the lentils and rice under cold water. Drain and set aside.

Step 4

In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and turmeric, and sauté for 5 minutes until the onions are soft and translucent.

Step 5

Add the diced turnips to the pot and cook for an additional 5 minutes, stirring occasionally, to lightly coat them with the aromatic mixture.

Step 6

Pour in the vegetable stock or water. Bring it to a boil, then reduce the heat to low and let it simmer.

Step 7

Add the rinsed lentils and rice to the pot. Stir well and cover the pot. Let everything simmer for 30 minutes, stirring occasionally, until the lentils are cooked and tender.

Step 8

Add the chopped cilantro, parsley, and spinach to the soup. Stir well and continue simmering for 10-15 minutes, until the greens are wilted and fully incorporated.

Step 9

Season the soup with salt and black pepper. Taste and adjust seasoning as needed.

Step 10

In a small pan, heat 1 tablespoon of olive oil and gently sauté the dried mint for 1-2 minutes to release its aroma. Stir the mint oil into the soup just before serving.

Step 11

Ladle the Aash E Shalgham into bowls and serve hot with a drizzle of olive oil or a dollop of yogurt on top, if desired. It's perfect with warm bread on the side.

Nutrition Facts

Serving size	2423.8 grams (2423.8g)

Amount per serving	% Daily Value*
Calories	1052

Total Fat 57.10g	73%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 9.60g
Cholesterol 0mg	0%
Sodium 8400mg	365%
Total Carbohydrate 112.00g	41%
Dietary Fiber 31.70g	113%
Total Sugars 32.90g
Protein 30.10g	60%

Vitamin D 0IU	0%
Calcium 426mg	33%
Iron 16mg	91%
Potassium 3793mg	81%

*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: 47.5%

Protein: 11.1%

Carbs: 41.4%