Bread, Love and Abgusht 1200

When it comes about traditional cuisine, the first thing that comes to your mind is Abgusht.
Abgoosht is a Iranian and Iraqi stew. It is also called Dizi, which refers to the traditional stone crocks it is served in. Some describe it as a "hearty mutton soup thickened with chickpeas.
The rich meal deserves to have get together especially when it is served with fresh aromatic herbs and Sangak bread! The cuisine is tried in different ways and each tribe or community cook it in a special way throughout the world. Of note is that it is made in all seasons!
Our main question is how to make a healthy, nutritious, yet delicious Abgusht? After cutting the fresh mutton, put them in a pressure cooker along with onion, chickpeas, and beans. Once they are cooked, sprinkle with the spices and seasoning. About half an hour before the whole process of cooking is done, dd in the potatoes. Apply fat for a delicious meal. And before serving, mash the fat, onion and some of the potatoes with a wooden or metal masher. After crushing finely, add them in to the cooker and let over the heat for a couple of minutes.
You can apply fresh lemon juice or dried limes for seasoning. The cuisine contains 1,200 kilocalories of energy; if you apply the fat( rump), 500 more calories will be added too. Each person will get 300 kilocalories, totally 4 people. Ad if the dish contains fat, each will receive 450 kilocalories. But this is not where it ends; the bread used with the cuisine contains at least 400 kilocalories and consuming salad and vegetables will add another 100 kilocalories.
Chickpeas and beans are a rich source of plant protein. Being among the frigol, peas and beans are plant-based protein sources. Studies show that consuming 100 grams of kidney beans supplies the body with 33 % of daily needs to the fiber and 16 % of the daily need to protein( 16 % for women and 14 % for men).
Of course, since they don't include all the require amino acid, it is better to be accompanied with other protein sources like grains and meat. Of note is that beans contain a protein called lectin which will be destroyed by heating and if consumed uncooked, they can cause nausea and diarrhea. Therefore, they should be cooked thoroughly and the then served. They include remarkable amount of potassium but beans contain this element even more; therefore, those with a high blood pressure should try different types of beans.
Fresh muscles, abundant with iron, contains fat which makes the cuisine more delicious, but they are not recommended to obese people or those with a high cholesterol level. Yet, muscles are a rich source of iron so that eating 100 grams of it will give your body 2 grams of iron. Of course, you can go for calf meat instead of mutton with a high amount of fat and energy. Calf meat is not any different, though, in terms of the protein and other minerals like zinc and vitamin B12. Studies show that consuming red meat supplies your body with your required protein due to the existence of all amino acids and so it is advised for the kids and those with jaded appetites.
Starchy, tuberous potatoes are of high energy; its high calories is due to the existence of carbohydrates. They are abundant with beta-carotene or vitamin A precursor. therefore, it is good for the kids who need a high calorie. Obese people are recommended not to apply them as they will easily gain weight.
Onions are the enemies to cholesterol; the vegetable contains abundant antioxidants. The existence of potassium has made it a good option for those suffering from a high blood pressure. Onions include flavonoids called quercetin which help to reduce bad cholesterol. Since Abgusht contains ingredients that grow the bad cholesterol, it is a good idea to apply raw onion wedges along with the dish or you can apply them in your salads as well.
As you know, Abgusht is fatty and heavy because of the frijol, beans and chickpeas; so you can also use pickled vegetables for a better food digestion process. This way, the received fiber will multiple as well. The best bread is oat bread which includes a rich fiber. Don't forget to drink 1 glass of Doogh, with little salt and no-fizzy.
Doogh is a savory yogurt-based beverage popular in Iran and Azerbaijan, It is sometimes carbonated and seasoned with mint. Outside Iran and Azerbaijan, it is known by different names.
Staleness and unfreshness
Try to prepare enough food on your meals; if you have leftovers, you can use the gravy in other cuisines. Mash the contents, put in covered dishes in the freezer and apply for other meals. The only thing you should keep in mind to make Abgusht more savory, is to close the lid of the cooker firmly once it was brought to boil and reduce the heat to low till Abgusht is steamed and its water is n't evaporated to avoid adding water several times.
If you are overweight, it is better to forgo Tridding(putting tiny pieces of dried bread in the gravy) and serve the dish along with a little oat bread, a plate f salad and fresh aromatic herbs like, leek, green onions, basil leaves, mint and so on to increase the gained fiber.
If you are an anemic, you are recommended to use a variety of beans, a rich source of plant iron, instead of chickpeas. In addition, as a drink apply fresh lemon nectar. Don't forget to peel the potatoes after cooking since there is a rich layer of iron under the skin of potatoes increasing the amount of the mineral received in your body.
If you suffer from gout so do not go for it at all! Unless you replace red meat with few chicken fillets and instead of frijol apply fresh (not dried) fruits such as quinces, as dried fruits, too, like dried prunes and tomatoes can increase uric acid.