Recipes · Iranian · Soups and Broths
Ash-e Anar (Persian Pomegranate Soup)
One serving has 461 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin K (204%), manganese (64%), copper (57%), folate (53%), zinc (47%) and pyridoxine (47%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (440 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 25 g Molasses
- 30 g Lentils, brown or green, dried
- 15 g Rice, white, long-grain
- 30 g Onions, raw
- 1 g Mint, dried
- 10 g Parsley, fresh
- 50 g Beef, ground, 85% lean, raw
- 8 g Vegetable oil
- 5 g Sugar
- 1 g Salt
- 250 g Water
- 15 g Pomegranate, raw
Method
- Cook the chopped onion in the oil until soft, then mix half of it with the beef mince, salt and pepper and roll into tiny meatballs.
- Rinse the lentils and rice and add them to a pot with the water and the remaining onion; bring to a boil, then simmer 15 minutes.
- Gently drop in the meatballs and simmer 15 more minutes until they and the lentils are cooked through.
- Stir in the pomegranate molasses (the catalog's molasses stands in well here), chopped parsley and dried mint, and simmer 10 minutes.
- Taste and balance with the sugar if it's too tart, and season with the remaining salt.
- Ladle into bowls and scatter with fresh pomegranate arils.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 461 kcal | 22% |
| Carbohydrates | 61.4 g | |
| Water | 340 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 18.8 g | 39% |
| Tryptophan | 0.14 g | |
| Threonine | 0.69 g | |
| Isoleucine | 0.8 g | |
| Leucine | 1.4 g | |
| Lysine | 1.4 g | |
| Methionine | 0.33 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.82 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.92 g | |
| Histidine | 0.55 g | |
| Fat | 16.3 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 5.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.4 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.48 g | |
| Cholesterol | 34 mg | |
| Calcium | 118 mg | 12% |
| Copper | 0.51 mg | 57% |
| Iron | 6.4 mg | 36% |
| Magnesium | 106 mg | 34% |
| Manganese | 1.2 mg | 64% |
| Phosphorus | 217 mg | 31% |
| Potassium | 888 mg | 19% |
| Selenium | 14.9 µg | 27% |
| Sodium | 453 mg | |
| Zinc | 3.7 mg | 47% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.61 mg | 47% |
| Folate (vitamin B9) | 213 µg | 53% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 68 mg | 16% |
| Vitamin A | 50 µg | 7% |
| Vitamin C | 18.4 mg | 25% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 183 µg | 204% |
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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