Recipes · Iranian · Main Courses
Kaleh Joosh (Persian Kashk, Walnut and Mint Soup)
One serving has 706 kcal and 24 g protein, and at least a fifth of a woman's daily need of manganese (122%), copper (84%), riboflavin (63%), selenium (61%), thiamin (56%) and phosphorus (55%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (565 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, nut
Ingredients
- 120 g Onion, thinly sliced
- 15 g Vegetable oil
- 5 g Garlic, crushed
- 1 g Turmeric
- 30 g Walnuts, roughly crushed
- 3 g Dried mint
- 200 g Water
- 120 g Kashk (or thick strained yogurt)
- 1 g Salt (only with yogurt; kashk is salty)
- 0.3 g Black pepper
- 70 g Flatbread (sangak, lavash or pitta), to tear in
Method
- Heat the oil in a small pot over medium heat and fry the onion for 12-15 minutes, stirring often, until deep golden brown. Lift out a spoonful of onion for the top, and pour a teaspoon of the oil into a cup.
- Add the garlic and turmeric to the pot and stir for 30 seconds, then add most of the walnuts and two thirds of the mint and stir for a minute until fragrant. Don't let the mint darken, or it turns bitter.
- Pour in the water, bring to the boil and simmer for 5 minutes.
- Whisk the kashk smooth in a bowl with a ladle of the hot liquid, then stir it into the pot over low heat. Heat gently for 5 minutes, stirring, without letting it boil hard. Season with pepper, and with salt only if you used yogurt: kashk is salty already.
- Warm the teaspoon of oil you kept in a small pan, take it off the heat and stir in the rest of the mint for a few seconds, to make the mint oil (nana dagh).
- Pour the soup into a deep bowl, top with the fried onion, the rest of the walnuts and the mint oil, and eat it with the bread, torn into it or used to scoop it up.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 706 kcal | 33% |
| Carbohydrates | 63.2 g | |
| Water | 431 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 24.1 g | 50% |
| Tryptophan | 0.16 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.9 g | |
| Lysine | 0.37 g | |
| Methionine | 0.2 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.6 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.58 g | |
| Histidine | 0.29 g | |
| Fat | 41.8 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 23.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 19.6 g | |
| Saturated | 7.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 15.6 mg | |
| Calcium | 300 mg | 30% |
| Copper | 0.76 mg | 84% |
| Iron | 6.3 mg | 35% |
| Magnesium | 115 mg | 37% |
| Manganese | 2.2 mg | 122% |
| Phosphorus | 388 mg | 55% |
| Potassium | 663 mg | 14% |
| Selenium | 33.5 µg | 61% |
| Sodium | 830 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 149 µg | 37% |
| Cobalamin (vitamin B12) | 0.9 µg | 38% |
| Choline | 49.1 mg | 12% |
| Vitamin A | 18.6 µg | 3% |
| Vitamin C | 10.8 mg | 14% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 29.7 µg | 33% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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