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Sumerian Cooking Handout

Cooking with Sumerian Herbs and Spices – Handout

Health Benefits of the Herbs and Spices

Cardamom ~

  • High in Vitamin C, calcium, magnesium, phosphorus, and potassium
  • Antioxidant, anti-inflammatory, soothes the digestive tract, alleviates respiratory ailments, and lowers blood sugar levels

Cilantro/Coriander ~

  • High in Vitamin A and K, calcium, and potassium
  • Lowers blood sugar levels, rich in antioxidants, boosts brain health, and has antibacterial properties

Cumin ~

  • High in Vitamin A, calcium, iron, magnesium, phosphorus, and potassium
  • Contains antioxidants, controls blood sugar levels, antibacterial, and lowers cholesterol

Dill ~

  • High in Vitamins A and C, calcium, magnesium, phosphorus, and potassium
  • Good for digestive health, anti-inflammatory, good for kidney health

Garlic ~

  • High in Vitamins A, C, and K
  • High in calcium, iron, magnesium, phosphorus, potassium, and zinc
  • Lowers blood pressure, reduces cholesterol, boosts immunity, antibacterial, protects against cancer

Onion ~

  • High in Vitamins A and C, calcium, magnesium, phosphorus, and potassium
  • Antibacterial, antifungal, lowers blood pressure and cholesterol, expectorant and breaks up congestion

Thyme ~

  • High in Vitamins A and K, calcium, and potassium
  • Antibiotic, antifungal, anticancer, lowers blood pressure, and reduces cholesterol
  • Has expectorant properties and breaks up congestion

Turmeric ~

  • High in Vitamin C, calcium, magnesium, and potassium
  • Antioxidant, anti-inflammatory, antiseptic, and eases indigestion

Recipes

Mesopotamian Mushroom Barley Soup

1 Cup Pearled Barley

2 Cups Water

4 Tbsps. Butter

12 Medium Crimini or White Mushrooms, approx. 8 oz., sliced

1 Large, Whole Chopped Onion

1 Tsp. Powdered Garlic

1 Tsp. Powdered Turmeric

1 Tsp. Powdered Coriander

1 Cup Goat Milk

2 Cups Mushroom Broth

1/2 Cup Beer

1 Tbsp. Salt

In a medium sauce pan, simmer the barley in 3 cups of water and 4 Tbsps. of butter, until the barley has soaked in all the water. Set aside.

In a large skillet, simmer chopped onions in 1 cup of milk and 1 tablespoon salt, for about 5 minutes. Add sliced mushrooms and ½ cup of beer. Simmer for about 20 minutes. Set aside.

In a large cooking pot, add two cups of mushroom broth, 1 teaspoon of garlic powder, 1 teaspoon of turmeric, and 1 teaspoon of coriander, Stir in the mushroom mixture and the cooked barley. Heat to desired readiness.

Health Benefits of Barley

  • High in Vitamin A, Calcium, Magnesium, Phosphorus, Potassium, Selenium
  • (Selenium is important for healthy immune functioning)
  • High in fiber, lowers blood cholesterol, lowers blood sugar levels, improves digestive health

Health Benefits of Beer

  • Made from barley
  • High in phosphorus and potassium
  • Lowers rates of cardiovascular disease, helps prevent kidney stones, strengthens bones, can aid relaxation and reduce stress

Mesopotamian Date Balls

Shelled pistachio nuts

Dates

Cardamom seeds or powder

Barley flour

Yogurt (optional)

Health Benefits of Dates

  • High in Vitamin A, calcium, magnesium, phosphorus, and potassium
  • High in antioxidants
  • Lowers cholesterol, promotes digestive health

Health Benefits of Pistachios

  • High in Vitamins A, C, E, & K
  • Rich in calcium, iron, magnesium, phosphorus, zinc, & selenium
  • High in antioxidants
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