Lebanese Cold Vegetable Soup

Wael Al-MansouriCocinero

Ingredientes

• Garbanzos
  1 can
• Green onions or one medium white onion or leeks
  3 pieces
• Oats, flakes
  0.5 cup
• Ajo Machacado
  3 cloves
• Tomato, diced
  1 piece
• Water as needed
  0
• Tomillo
  0
• Cumin, ground
  1 teaspoon
• Coriander, ground
  1 teaspoon
• Pimiento picante
  0
• Lemon, juiced
  0.5 piece
• Aceite de oliva
  0.3 cup
• Pita bread or any type of flatbread
  1 loaf

Pasos

1. 1

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

   Herramientas necesarias:

   Sartén

   3 minutos
2. 2

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

   2 minutos
3. 3

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

   30 minutos
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.

   Herramientas necesarias:

   Tijeras de cocina

   Horno

   10 minutos
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.

   Herramientas necesarias:

   Batidora

   15 minutos
6. 6

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

   2 minutos
7. 7

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

   5 minutos

Datos nutricionales

Información nutricional de los ingredientes (por 100g)

Garbanzospor 100g

Energía164 kcal

Proteínas8.86 g

Grasa total2.59 g

Carbohidratos27.4 g

Fibra dietética7.6 g

Azúcares totales4.8 g

Ajo Machacadopor 100g

Energía149 kcal

Proteínas6.36 g

Grasa total0.5 g

Carbohidratos33.06 g

Fibra dietética2.1 g

Azúcares totales1 g

Tomillopor 100g

Energía276 kcal

Proteínas9.1 g

Grasa total7.4 g

Carbohidratos60.7 g

Fibra dietética40 g

Azúcares totales1 g

Pimiento picantepor 100g

Energía20 kcal

Proteínas1 g

Grasa total0.2 g

Carbohidratos4.7 g

Azúcares totales2 g

Fibra dietética1.5 g

Vitamina C143.7 mg

Capsaicin250 mg

Aceite de olivapor 100g

Energía884 kcal

Grasa total100 g

* La información nutricional es aproximada y su cálculo puede verse afectado por el tipo de ingrediente y los métodos de cultivo, almacenamiento y cocción.

Características y etiquetas dietéticas