Lebanese Cold Vegetable Soup

Wael Al-Mansourikuhar

Sestavine

• Čičerika
  1 can
• Green onions or one medium white onion or leeks
  3 pieces
• Oats, flakes
  0.5 cup
• Stisnjen Česen
  3 cloves
• Tomato, diced
  1 piece
• Water as needed
  0
• Timijan
  0
• Cumin, ground
  1 teaspoon
• Coriander, ground
  1 teaspoon
• Čili paprika
  0
• Lemon, juiced
  0.5 piece
• Oljčno olje
  0.3 cup
• Pita bread or any type of flatbread
  1 loaf

Koraki

1. 1

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

   Potrebni pripomočki:

   Ponev

   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.

   Potrebni pripomočki:

   Kuhinjske škarje

   Pečica

   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.

   Potrebni pripomočki:

   Mešalnik

   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

Dejstva o hranilni vrednosti

Hranilne vrednosti sestavin (na 100g)

Čičerikana 100g

Energija164 kcal

Beljakovine8.86 g

Skupne maščobe2.59 g

Ogljikovi hidrati27.4 g

Prehranske vlaknine7.6 g

Skupni sladkorji4.8 g

Stisnjen Česenna 100g

Energija149 kcal

Beljakovine6.36 g

Skupne maščobe0.5 g

Ogljikovi hidrati33.06 g

Prehranske vlaknine2.1 g

Skupni sladkorji1 g

Timijanna 100g

Energija276 kcal

Beljakovine9.1 g

Skupne maščobe7.4 g

Ogljikovi hidrati60.7 g

Prehranske vlaknine40 g

Skupni sladkorji1 g

Čili paprikana 100g

Energija20 kcal

Beljakovine1 g

Skupne maščobe0.2 g

Ogljikovi hidrati4.7 g

Skupni sladkorji2 g

Prehranske vlaknine1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Oljčno oljena 100g

Energija884 kcal

Skupne maščobe100 g

* Hranilne vrednosti so približne, na izračun pa lahko vplivajo vrsta sestavine ter načini pridelave, skladiščenja in kuhanja.

Prehranske značilnosti in oznake