10 Tajikistan traditional food & Health Impacts


10 Tajikistan traditional food & Health Impacts

In the central Asia, Tajikistan is celebrated for its culinary tradition which is heavily influenced by their cultural heritage.

Tajikistan traditional foods are mostly prepared from ingredients produced in the communities of Tajikistan.

Most of the agricultural produce of Tajikistan that plays a crucial role in it traditional foods are carrots, beef, lamb, onions, turmeric, tomatoes etc.

There are various delicacies you could be served with when you visit Tajikistan’s restaurant. These include Oshi Palov, Mantu, Laghman, Non, Shashlik etc.

Let’s explore 10 Tajikistan traditional foods & Health Impacts

1. Plov

Image source: flickr

Plov is a special delicacy prepared during festive and occasions. It is typically consumed throughout the central Asian.
To prepare Plov in Tajikistan, you need long-grain rice, lamb, or beef, carrots, onions, cumin, coriander.

2. Oshi Palov

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Oshi Palov is another version of Plov. In Tajikistan, oshi Palov is one of the traditional food made during special events such as festive, wedding, birthday among others.

Oshi Palov is prepared in layers with meat, rice, and vegetables. It offers a flavourful and aromatic dish when you appropriately steamed it.

You stand to benefit vital nutrients and phytochemical when you consume substantial amount of oshi Palov. These include; Dietary fiber, Vitamin C, carbohydrates, capsaicin, magnesium, potassium, protein, vitamin A.

3. Mantu

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Mantu is a version of dumpling that is commonly eaten in Tajikistan. The dumplings contain a combination of minced lamb or beef, onions, and spices.
Be sure you steam it properly and serve with yogurt and tomato-based sauce.

There are various components of mantu such as protein, dietary, calories, iron, quercetin, flavonoid, vitamin A, vitamin C, lycopene, magnesium, potassium, zinc, selenium.

4. Laghman

Image source ; flickr

Laghman is a noodle that got the attention of Chinese as well other Asian countries owing it’s influence in the cultural heritage.

It consists of noodles with lamb or beef, vegetables like bell peppers, carrots, and onions, and a savory sauce.
One serving of Laghman enables your produces numerous nutrients such as protein, dietary fiber, Vitamin C, vitamin E, potassium, zinc, iron, selenium, vitamin B3, capsaicin, lycopene, flavonoids, among others.

5. Shashlik

Image source: flickr

If you are looking for skewered and grilled lamb or beef, opt for shashlik since their are packed with marinated meat, and spices like onions, garlic, and pepper.

Shashlik contains protein, dietary fiber, vitamin A, vitamin E, iron, vitamin C, potassium, magnesium, vitamin B, selenium, zinc, copper, quercetin, flavonoid.

Shashlik is served with bread and fresh vegetables to supplement it’s nutritional content.

6. Non

Image source; flickr

Non is a major staple food in Tajik dish. Non has a distinctive feature; it is baked in traditional oven known as tandyr.

Eaten Non with sesame seeds or poppy seeds enables you enjoy it’s full taste.

Apart from taste, it offers nutrients like thiamine, riboflavin, carbohydrates, copper, magnesium, phosphorus, and dietary fiber.

7. Qurutob

Image source: flickr

Qurutob is a traditional Tajik dish made with layers of flatbread, yogurt, and a special sauce called “kurut.” The kurut sauce is made from dried, salted yogurt that is mixed with water and sometimes onions, tomatoes, and herbs. Qurutob is a unique and flavorful dish.

8. Somsa

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Somsa is a type of baked pastry filled with meat, onions, and spices. It is similar to samosas found in other cuisines. Somsa can be made with lamb, beef, or even pumpkin filling. They are often enjoyed as a snack or appetizer.

9. Shakarob

Incorporating shakarob earn you different vitamins and minerals. Shakarob has similar ingredients with Qurutob.

10. Ugro

This is a noodle soup consists of carrots, onions, tomatoes, and chickpeas in the broth. Regular consumption of ugro offers a wide range of nutrients and phytochemical.

Tajikistan traditional food Health Benefits

Aid Digestion: Digestion and utilization of food are very important in the improvement of general well-being of the body. Adequate consumption of spice rich in vital nutrients is often recommended for proper digestion of food and utilization. Tajikistan traditional foods contain substantial amount of ingredients.

Boost immune system: To speed up the body defence mechanism, foods rich in nutrients are required. Some ingredients like chili pepper used at preparing Tajikistan contains, vitamin A, copper, iron and capsaicin. All these nutrients work together in order to boost immune system. vitamin C typically help maintain white blood cells.

Promote heart health: Tajikistan foods play a significant role in the heart since they contain flavanoid, quercetin and capsaicin. These natural compounds are very beneficial to the heart health. Taking them will help boost proper functions of the heart by minimizing build up on the arteries and blood vessels.

Maintains Skin & hair care: You can prevent hair loss, scalp infection by consuming tilapia fish as it contains omega- 3 fatty acids. As a rich source of protein, vitamin E, vitamin C, they help promote skin care.

Energy generation: Consuming Tajikistan foods Aid production of energy.

Promote eyesight: Deficiency of vitamin A, cause several eye defects, muscular degeneration, cataract, night blindness, and among many others. This can be fixed and prevented by consumption of Tajikistan foods fish as they made up of dietary nutrients like Vitamin A.

Read: Pure sesame essential oil Health Benefits 


Tajikistan has rich culinary tradition influenced by its agricultural lifestyle.

The delicious foods provide various nutrients and bioactive compounds which are linked to the health benefits such as immune Boosting, skin care,  heart maintenance.

10 Tajikistan traditional food & Health Impacts; Shashlik, Non, Somsa, Qurutob, etc.

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