10 Turkmenistan traditional food & Health Benefits

10 Turkmenistan traditional food & Health Benefits

With one of the world’s most diverse food scene, Turkmenistan makes it nearly impossible to bring together one single list that correctly covers the best Turkmenistan dishes.

As Turkmenistan culinary tradition is influenced by nomadic heritage and its neighboring countries, ingredients involves at cooking different foods include; chicken, herbs, tomatoes, onions, flour, grains among others.

They play a pivotal role in promoting many bodily functions. Eat adequately next time you visit Turkmenista’s restaurants in order to boost your nutritional status.

Let’s explore 10 Turkmenistan traditional food & Health Impacts

1. Beshbarmak

Image source: flickr

If you have not eaten beshbarmak prepared by Turkmenistans, you are missing a lot, especially the sweet and fragrant meal.

Beshbarmak is comprises of boiled usually lamb or beef, noodles, onions a flavorful broth.

In fact, beshbarmak is helpful in terms of nutrients and phytochemical like protein, dietary fiber, vitamin C, calcium, selenium, dietary fiber, iron, manganese, copper B vitamins.

2. Manti

Image source: flickr

Mati are dumplings, commonly found in Turkmenistan restaurants and central Asian countries.

Despite serving as appetizers in Turkmen cuisine, it comprises of onions, beef, lamb, and pumpkin leaves. To cook it, you have to properly steamed the dumplings, served alongside yogurt, and tomato-based sauce.

You have numerous nutrients after consuming manti. For example, tomatoes pumpkin leaves, contains dietary fiber, magnesium, potassium, vitamin A, vitamin C, antioxidant.

3. Shashlik

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Shashlik is seen as skewered and grilled chunks of meat, typically marinated in a combination of spices, onions, and oil. Shashlik is often cooked with lamb, beef and chicken.

Traditionally, shashlik is served with bread, though some people prefer eating shashlik with rice.

Shashlik contains protein, healthy fat, dietary fiber, iron, calcium, selenium, zinc among others.

4. Ichlekli

Ichlekli is a traditional food in Turkmen. It is actually a savory pastry loaded with ground meat, onions and herbs.

Be sure you allow the pastry to bake until a nice texture is obtained. It may serve as a snack or appetizer.

5. Gok Chuchvara

Gok Chuchvara share same characteristics with manti. This delicious meal is packed with minced meat, spices, served in a semi-clear broth. The dumplings are fortified with fresh herbs and a side of sour cream.

Gok Chuchvara contains carbohydrates, dietary fiber, iron, selenium, zinc, vitamin C, copper, magnesium, potassium, vitamin A, vitamin E

6. Chorek

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Whether you eat chorek as breakfast meal or as midday food, it is nutritious and tasty. Chorek is a popular food in Turkmenistan.

Chorek is a flatbread cooked with wheat flour, enjoyed with tea or as a bas for sandwiches.

However, chorek plays a vital role owing to the nutrients found in it such as thiamin, riboflavin, calories, fat, among others.

7. Ederje

Ederje is a delicacy in Turkmenistan cuisine. It consists of lamb, beef, vegetables, legumes, and spices.

After seasoning it with spices and herbs, allow for some minute, you may garnish Ederje with bread.

People do not only consum Ederje because of the whether, but due to the nutrients and natural compounds it gives. This includes, protein, dietary fiber, carbohydrates, capsaicin, magnesium, vitamin C, vitamin A.

8. Mäşewe

Another healthy soup of Turkmenistan made from potatoes, carrots, and onions and mungbeans.

9. Kelle başayak

This is a popular food consumed widely during wedding, festival and birthday.
It is often cooked with lamb and other ingredients that supplies nutrients and bioactive compounds.

10. Süzme

Image source: flickr

Süzme is a diary product often enjoy with dumplings. It is a good source of Calcium.

Turkmenistan traditional food Health Benefits

Promote Eye Health: deficiency of vitamin A, is a known causes of eye defects whereas substantial amount of vitamin A helps promote proper functions of the eyes. To prevent symptoms related to eye defects incorporate Turkmen food prepared with carrot, potato, leafy green vegetable, ginger, garlic, turmeric, lemon among others.

Immune system: Turkmen foods are good source of vitamin C, vitamin E, potassium, and vitamin A, these vitamins and minerals work directly to enhance immune system. The presence of antioxidant in Turkmen food increase body’s defence mechanism as oxidative stress is removed too. Having these nutrients at required amount daily offers you chances of developing a healthy immune system, as they can smartly flush out toxins

Reduction of cholesterol: Over circulation of cholesterol, specifically, bad cholesterol in the blood causes heart attack; fat deposits on the arteries are main causes of atherosclerosis, which triggers heart diseases.

Aid digestion: Numerous Turkmen foods are rich source of dietary fiber, making them very powerful in maintaining digestive system. Vegetables in them help stimulate digestive enzymes, and enhance bowel movement. As an antimicrobial agent, it ensure that pathogenic growth in gastrointestinal track are weakened as well as maintaining beneficial bacteria in the body.

Diabetes management: This occurs when there is very low secretion of insulin or insulin resistance by the cells, tissues and muscle cells. Turkmen foods contain fiber; a fiber rich foods promote insulin sensitivity by re-activating receptor cells at the muscle, and tissues. Intake of fiber rich foods help prevent and maintain blood glucose levels.

Prevent Cancer: You can prevent numerous forms of cancer such as colon cancer, cervical cancer by eating Turkmen food as they contain natural compound, glucosinolates that can inhibit growth of cancer. This antioxidant, isothiocyanate is very active in killing cancerous cells, prevent cancer cells mutation and toxins.

Turkmenistan traditional food comprises of numerous dishes of made from different regions of Turkmenistan.

10 Turkmenistan traditional food & Health Benefits; Beshbarmak; Süzme, Mäşewe, Ederje etc


Dietther: Ojeoru Goodluck is a passionate health writer who has written numerous articles on health. He obtained bachelor of science in nutrition and dietetics.