Recipes · Afghan · Main Courses
Aushak (Afghan Leek Dumplings)
One serving has 721 kcal and 26 g protein, and at least a fifth of a woman's daily need of vitamin K (283%), thiamin (86%), riboflavin (83%), selenium (82%), manganese (81%) and folate (72%). Ready in 90 minutes.
- Preparation: 60 min
- Cooking: 30 min
- Makes: 1 serving (557 g)
- Difficulty: Hard
- Contains: beef, dairy, gluten
Ingredients
- 100 g Flour, all-purpose
- 55 g Water
- 110 g Scallions, raw
- 6 g Garlic, raw
- 30 g Onions, raw
- 40 g Beef, ground, 85% lean, raw
- 90 g Tomato puree
- 12 g Vegetable oil
- 110 g Yogurt, plain
- 2 g Mint, dried
- 1.5 g Salt
- 0.5 g Black pepper
Method
- Mix the flour, water and a pinch of the salt into a firm dough, knead 5 minutes, cover and rest 30 minutes.
- Finely chop the scallions and sweat half the garlic in a little of the oil until wilted; cool, then season lightly for the filling.
- Roll the dough thin and cut into 6 cm squares; spoon a little leek filling onto each, fold into triangles and press the edges to seal.
- Simmer the dumplings in a large pot of water 8-10 minutes until they float and the dough is tender, then lift out and drain.
- For the topping, cook the beef, onion and remaining garlic in the rest of the oil until the beef is no longer pink, stir in the tomato puree and simmer 10 minutes; stir the yogurt with the remaining salt and pepper.
- Spread the yogurt over the dumplings, spoon over the tomato-meat sauce and finish with a sprinkle of dried mint.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 721 kcal | 34% |
| Carbohydrates | 104 g | |
| Water | 398 mL | |
| Fiber | 8.6 g | 29% |
| Protein | 26.2 g | 55% |
| Tryptophan | 0.23 g | |
| Threonine | 0.87 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.4 g | |
| Methionine | 0.53 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.83 g | |
| Valine | 1.3 g | |
| Histidine | 0.64 g | |
| Fat | 23.1 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 7.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.8 g | |
| Saturated | 6.7 g | |
| Trans-Fats | 0.43 g | |
| Cholesterol | 41.5 mg | |
| Calcium | 301 mg | 30% |
| Copper | 0.6 mg | 67% |
| Iron | 10.7 mg | 60% |
| Magnesium | 103 mg | 33% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 382 mg | 55% |
| Potassium | 1,207 mg | 26% |
| Selenium | 45 µg | 82% |
| Sodium | 871 mg | |
| Zinc | 4.1 mg | 51% |
| Thiamin (vitamin B1) | 0.95 mg | 86% |
| Riboflavin (vitamin B2) | 0.91 mg | 83% |
| Niacin (vitamin B3) | 10 mg | 71% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 290 µg | 72% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 66.6 mg | 16% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 34.9 mg | 46% |
| Vitamin D (D2 + D3) | 3.4 IU | 1% |
| Vitamin E | 3.7 mg | 25% |
| Vitamin K | 255 µg | 283% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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