AI-generated photo.
Turkish · Afghanistan
Ashak
Also called اشک
Ashak, a dish from Afghanistan (اشک).
Pai editors’ mark 4 / 5
Plan, list, and collections
Ashak is cooked in Afghanistan as its own dish. Fill wrappers with leek, boil them gently, and serve with a garlic yogurt and a small seasoned meat sauce. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
60
Health score
Balanced
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 29%
- Carbs 30%
- Fat 41%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 35.7 g of protein in the serving.
Watch · Low sodium
About 758 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Ground beef, 90% lean198 kcal
- Wonton wrapper131 kcal
- Greek yogurt, 2%86 kcal
- Olive oil62 kcal
- Leek24 kcal
- Garlic4 kcal
Glycemic load
Estimated glycemic load for this count: 24.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 506 kcal.
Allergens. Gluten, Milk, Wheat
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 506 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 506 kcal | 25% |
| Protein | 35.7 g | 71% |
| Carbohydrate | 37.2 g | 14% |
| Fiber | 2.2 g | 8% |
| Total sugars | 4.6 g | 9% |
| Fat | 22.9 g | 29% |
| Saturated fat | 7.7 g | 39% |
| Cholesterol | 92 mg | 31% |
| Sodium | 758 mg | 33% |
| Potassium | 681 mg | 14% |
| Calcium | 166 mg | 13% |
| Iron | 4.7 mg | 26% |
| Magnesium | 50 mg | 12% |
| Zinc | 6.3 mg | 57% |
| Vitamin A · estimate | 90 mcg | 10% |
| Vitamin C | 6.1 mg | 7% |
| Vitamin D | 0.1 mcg | 1% |
| Vitamin E · estimate | 1.5 mg | 10% |
| Vitamin K · estimate | 39 mcg | 33% |
| Thiamin (B1) | 0.3 mg | 28% |
| Riboflavin (B2) | 0.6 mg | 43% |
| Niacin (B3) | 8.4 mg | 53% |
| Vitamin B6 | 0.6 mg | 35% |
| Folate · estimate | 66 mcg | 17% |
| Vitamin B12 · estimate | 3 mcg | 127% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Protein is high enough to make the meal satisfying.
- Saturated fat is moderate to high. Worth noticing if cholesterol is on your mind.
- Sodium is on the higher side. The swaps below pull it down.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Large pot
- Scale
- Colander
- Timer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Wonton wrapper24 wrappers180 g
Leek1.5 cups160 g
Greek yogurt, 2%1.5 cups360 g
Garlic4 cloves12 g
Mint0.33 cup10 g
Kosher salt1 tsp4 g
Olive oil2 tbsp30.77 ml
Ground beef, 90% lean1 lb450 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Bring a wide pot of water to a rolling boil. For Ashak, start here: fill wrappers with leek, boil them gently, and serve with a garlic yogurt and a small seasoned meat sauce.
AI-generated photo.
2Fill wrappers with leek, boil them gently, and serve with a garlic yogurt and a small seasoned meat sauce.
Cook 40 min
AI-generated photo.
3Taste a piece. It should be cooked through and not waterlogged. Stop when this is true of Ashak: Fill wrappers with leek, boil them gently, and serve with a garlic yogurt and a small seasoned meat sauce.
AI-generated photo.
4Drain well if the dish is not a soup, then serve at once. Ashak is eaten in Afghanistan as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Ashak is done when it looks like the finished plate in the last step, with the seasoning tasted and adjusted.
If it goes wrong
- Ashak looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Ashak spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Ashak, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Ashak is cooked by boil in Afghanistan. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: Gluten, Milk, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.