Persian yogurt soup - ashe mast
- 18 ingredients
- Servings per recipe: 7
- Serving size: 416 g
Preparation & details:
www.101cookbooks.com/archives/persian-yogurt-soup-recipe.html
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 92 kcal 4%
- Protein: 3.86 g 7%
- Fat: 4.11 g Why gray? Help 8%
- Carbohydrates: 10.54 g 4%
Calorie breakdown
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- Protein: 16% 14 kcal
- Fat: 39% 36 kcal
- Carbohydrates: 46% 43 kcal
Omega 6 : Omega 3
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1:1 20:1 25:1
General
Energy
92 kcal
4%
Water
80.5 g
3%
Carbohydrates
Carbohydrate
10.54 g
4%
Fiber
2.2 g
9%
Sugars, total
2.6 g
Starch
0 g
Lipids
Total lipid (fat)
4.11 g
8%
Total polyunsaturated
0.67 g
Omega 3 (n-3)
0.024 g
2%
Omega 6 (n-6)
0.599 g
5%
Total monounsaturated
1.198 g
Total saturated
1.937 g
as low as possible
Total trans
0.065 g
as low as possible
Cholesterol
15 mg
as low as possible
Protein + aminoacids
Protein
3.86 g
7%
Tryptophan
0.039 g
12%
Threonine
0.149 g
12%
Isoleucine
0.179 g
15%
Leucine
0.317 g
12%
Lysine
0.272 g
11%
Methionine + Cystine
0.13 g
11%
Methionine
0.079 g
Cystine
0.051 g
Phenylalanine + Tyrosine
0.341 g
16%
Phenylalanine
0.2 g
Tyrosine
0.141 g
Valine
0.229 g
15%
Vitamins
Vitamin C
2.4 mg
3%
Folate, total
37 µg
Folate, DFE
37 µg DFE
9%
Vitamin B-1 (Thiamin)
0.078 mg
7%
Vitamin B-2 (Riboflavin)
0.081 mg
7%
Vitamin B-3 (Niacin)
0.454 mg
3%
Vitamin B-5 (Pantothenic acid)
0.313 mg
6%
Vitamin B-6
0.075 mg
6%
Vitamin B-12 (Cobalamin)
0.14 µg
6%
Vitamin A
273 IU
12%
Vitamin E
0.16 mg
1%
Vitamin D
3 IU
1%
Vitamin K
21.1 µg
23%
Isoflavones, total
0.02 mg
Minerals
Calcium, Ca
75 mg
8%
Magnesium, Mg
24 mg
8%
Phosphorus, P
90 mg
13%
Iron, Fe
0.94 mg
5%
Potassium, K
146 mg
3%
Sodium, Na
147 mg
10%
Zinc, Zn
0.73 mg
9%
Copper, Cu
0.131 mg
15%
Selenium, Se
3.3 µg
6%
Manganese, Mn
0.344 mg
19%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1 small onion or 6 peeled shallots, grated on box grater | Onions · raw - 1 small |
| 4 cups FULL FAT plain yogurt, room temperature | Yogurt · plain · whole milk · 8 grams protein per 8 ounce - 4 cup |
| 1/2 cup brown rice, well rinsed | Rice · brown · long-grain · raw - 0.5 cup |
| 1/2 cup yellow split peas, well rinsed | Peas · green · split · mature seeds · raw - 0.5 cup |
| 1 large egg | Egg · whole · raw · fresh - 1 large |
| 1 tablespoon flour or organic cornstarch | Cornstarch - 1 tbsp |
| 4 1/2 cups barely warm water | Water · bottled · generic - 4.5 cup |
| 1 1/2 teaspoons fine grain sea salt | Salt · table - 1.5 tsp |
| 1/2 teaspoon freshly ground pepper | Spices · pepper · black - 0.5 tsp, whole |
| 3/4 cup chopped green onions | Onions · young green · tops only - 0.75 cup chopped |
| 1/2 cup parsley or cilantro | Parsley · fresh - 0.5 cup chopped |
| 1/4 cup chopped dill or fennel fronds | Dill weed · fresh - 0.25 cup sprigs |
| 2 cups cooked chickpeas | Chickpeas · (garbanzo beans, bengal gram) · mature seeds · cooked · boiled · without salt - 2 cup |
| 4 tablespoons unsalted butter | Butter · without salt - 4 tbsp |
| 3 medium cloves garlic, finely chopped | Garlic · raw - 3 clove |
| 1 tablespoon dried mint | Peppermint · fresh - 3 tbsp |
| generous pinch of salt | Salt · table - 1 dash |
| toasted sesame seeds | Seeds · sesame seeds · whole · roasted and toasted - 50 g |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
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- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.