Ashure
How Many Calories in Ashure? Nutrition Facts and Benefits
Ashure (Noah’s Pudding) is a traditional dessert from Anatolian and Eastern Mediterranean cuisines, made by simmering whole wheat with legumes (chickpeas, white beans), dried fruits, and nuts, sweetened with sugar or fruit. With roots reaching back centuries and commonly prepared during the month of Muharram, it is naturally dairy-free, aromatic, and served chilled. Its creamy, spoonable texture and festive toppings like pomegranate seeds and cinnamon make it a beloved crowd-pleaser.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 130 kcal | 29 g | 2.6 g | 1.2 g | 3.1 g | 20 mg |
| 2 | 1 serving (250 g) | 325 kcal | 72.5 g | 6.5 g | 3.0 g | 7.8 g | 50 mg |
Health Benefits of Ashure
- Provides complex carbohydrates and plant-based protein from wheat, legumes, and nuts.
- Rich in dietary fiber that supports fullness, balanced blood sugar, and digestive health.
- Packed with micronutrients such as B vitamins, iron, magnesium, and potassium; dried fruits add antioxidants.
- Naturally cholesterol-free and low in saturated fat when prepared with minimal nuts.
- Can be made vegan and dairy-free, suitable for varied dietary preferences.
Ashure Consumption Tips
- Reduce added sugar; rely more on dried fruit for sweetness or use a portion of molasses or honey.
- Boost protein and texture by adding extra chickpeas/beans or topping with walnuts, hazelnuts, and seeds.
- Watch portions—serve in small bowls (150–200 g) to keep calories in check.
- For gluten-free needs, replace whole wheat with gluten-free grains like buckwheat or quinoa.
- Garnish with cinnamon, orange zest, and pomegranate arils to enhance flavor without many extra calories.