Lebanese Cold Vegetable Soup

Wael Al-MansouriCuisinier

Ingrédients

• Pois chiches
  1 can
• Green onions or one medium white onion or leeks
  3 pieces
• Oats, flakes
  0.5 cup
• Ail Écrasé
  3 cloves
• Tomato, diced
  1 piece
• Water as needed
  0
• Thym
  0
• Cumin, ground
  1 teaspoon
• Coriander, ground
  1 teaspoon
• Piment
  0
• Lemon, juiced
  0.5 piece
• Huile d'olive
  0.3 cup
• Pita bread or any type of flatbread
  1 loaf

Mesures

1. 1

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

   Matériel requis:

   Poêle à frire

   3 minutes
2. 2

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

   2 minutes
3. 3

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

   30 minutes
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.

   Matériel requis:

   Ciseaux de cuisine

   Four

   10 minutes
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.

   Matériel requis:

   Blender

   15 minutes
6. 6

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

   2 minutes
7. 7

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

   5 minutes

Faits nutritionnels

Valeurs nutritionnelles des ingrédients (pour 100g)

Pois chichespour 100g

Énergie164 kcal

Protéines8.86 g

Lipides totaux2.59 g

Glucides27.4 g

Fibres alimentaires7.6 g

Sucres totaux4.8 g

Ail Écrasépour 100g

Énergie149 kcal

Protéines6.36 g

Lipides totaux0.5 g

Glucides33.06 g

Fibres alimentaires2.1 g

Sucres totaux1 g

Thympour 100g

Énergie276 kcal

Protéines9.1 g

Lipides totaux7.4 g

Glucides60.7 g

Fibres alimentaires40 g

Sucres totaux1 g

Pimentpour 100g

Énergie20 kcal

Protéines1 g

Lipides totaux0.2 g

Glucides4.7 g

Sucres totaux2 g

Fibres alimentaires1.5 g

Vitamine C143.7 mg

Capsaicin250 mg

Huile d'olivepour 100g

Énergie884 kcal

Lipides totaux100 g

* Les informations nutritionnelles sont approximatives et leur calcul peut être influencé par le type d'ingrédient et les méthodes de culture, de stockage et de cuisson.

Caractéristiques et étiquettes diététiques