Lebanese Cold Vegetable Soup

Wael Al-MansouriKüchenchef

Zutaten

• Kichererbsen
  1 can
• Green onions or one medium white onion or leeks
  3 pieces
• Oats, flakes
  0.5 cup
• Zerkleinerten Knoblauch
  3 cloves
• Tomato, diced
  1 piece
• Water as needed
  0
• Thymian
  0
• Cumin, ground
  1 teaspoon
• Coriander, ground
  1 teaspoon
• Chili
  0
• Lemon, juiced
  0.5 piece
• Olivenöl
  0.3 cup
• Pita bread or any type of flatbread
  1 loaf

Schritte

1. 1

   Chop the leeks and sauté (keeping some for garnish) in olive oil for a few minutes.

   Benötigte Werkzeuge:

   Bratpfanne

   3 Min
2. 2

   Wash the chickpeas and add them to the leeks with one cup of water.

   2 Min
3. 3

   Add the cumin, coriander, and a little chili pepper, and simmer the mixture for 30 minutes or more.

   30 Min
4. 4

   Cut the pita bread into small squares using kitchen shears, then place them in a frying pan; brush with olive oil and bake in the oven at 135°C until the squares are toasted and golden; 30 seconds before the cooking time is up, sprinkle with thyme and mix the bread pieces.

   Benötigte Werkzeuge:

   Küchenschere

   Ofen

   10 Min
5. 5

   Add the oat flakes to the chickpea mixture and continue to simmer for 15 minutes; add the garlic paste and blend the mixture in a blender until the soup is slightly thick and creamy.

   Benötigte Werkzeuge:

   Mixer

   15 Min
6. 6

   Add the lemon juice, taste, and adjust the seasoning.

   2 Min
7. 7

   Serve the soup with diced tomatoes, finely chopped green onions, and seasoned toasted bread pieces with thyme flavor.

   5 Min

Nährwertangaben

Nährwerte der Zutaten (pro 100g)

Kichererbsenpro 100g

Energie164 kcal

Proteine8.86 g

Gesamtfett2.59 g

Kohlenhydrate27.4 g

Ballaststoffe7.6 g

Gesamtzucker4.8 g

Zerkleinerten Knoblauchpro 100g

Energie149 kcal

Proteine6.36 g

Gesamtfett0.5 g

Kohlenhydrate33.06 g

Ballaststoffe2.1 g

Gesamtzucker1 g

Thymianpro 100g

Energie276 kcal

Proteine9.1 g

Gesamtfett7.4 g

Kohlenhydrate60.7 g

Ballaststoffe40 g

Gesamtzucker1 g

Chilipro 100g

Energie20 kcal

Proteine1 g

Gesamtfett0.2 g

Kohlenhydrate4.7 g

Gesamtzucker2 g

Ballaststoffe1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Olivenölpro 100g

Energie884 kcal

Gesamtfett100 g

* Die Nährwertangaben sind Richtwerte und die Berechnung kann durch die Art der Zutat sowie durch Anbau-, Lagerungs- und Kochmethoden beeinflusst werden.

Ernährungseigenschaften & Tags