Recipes · Iranian · Soups and Broths
Ash-e Doogh (Persian Yogurt Soup)
One serving has 315 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (262%), vitamin A (78%), manganese (61%), folate (52%), riboflavin (48%) and phosphorus (43%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (418 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 180 g Kefir
- 20 g Rice, white, long-grain
- 30 g Chickpeas, canned
- 40 g Spinach, raw
- 15 g Scallions, raw
- 1 g Mint, dried
- 3 g Dill, fresh
- 15 g Eggs, whole, raw
- 5 g Flour, all-purpose
- 3 g Garlic, raw
- 5 g Vegetable oil
- 1 g Salt
- 100 g Water
Method
- Rinse the rice and simmer it in the water 12-15 minutes until tender.
- Whisk the kefir (used here for the diluted yogurt base, doogh) with the flour until smooth, then whisk this into the pot to prevent curdling.
- Add the chickpeas, chopped spinach and scallions, and simmer gently 10-12 minutes, stirring occasionally.
- Whisk the egg in a bowl, then slowly whisk in a ladle of the hot soup to warm it, and stir this back into the pot; cook 2-3 minutes, stirring, until lightly thickened and the egg is fully cooked through.
- Fry the garlic in the oil until golden, then stir in the dried mint off the heat.
- Season the soup with salt, ladle into bowls, top with the garlic-mint oil and fresh dill.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 315 kcal | 15% |
| Carbohydrates | 44.4 g | |
| Water | 346 mL | |
| Fiber | 4 g | 14% |
| Protein | 14.3 g | 30% |
| Tryptophan | 0.09 g | |
| Threonine | 0.3 g | |
| Isoleucine | 0.36 g | |
| Leucine | 0.6 g | |
| Lysine | 0.45 g | |
| Methionine | 0.16 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.4 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.43 g | |
| Histidine | 0.19 g | |
| Fat | 9.5 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.2 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 64.8 mg | |
| Calcium | 332 mg | 33% |
| Copper | 0.26 mg | 29% |
| Iron | 4.2 mg | 23% |
| Magnesium | 81.3 mg | 26% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 298 mg | 43% |
| Potassium | 691 mg | 15% |
| Selenium | 17.6 µg | 32% |
| Sodium | 596 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 206 µg | 52% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 81.9 mg | 19% |
| Vitamin A | 549 µg | 78% |
| Vitamin C | 19 mg | 25% |
| Vitamin D (D2 + D3) | 12.3 IU | 2% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 236 µg | 262% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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