Lebanese Cold Vegetable Soup

Wael Al-MansouriShefi i kuzhinës

Përbërësit

• Nohut
  1 can
• Green onions or one medium white onion or leeks
  3 pieces
• Oats, flakes
  0.5 cup
• Hudhër e Shtypur
  3 cloves
• Tomato, diced
  1 piece
• Water as needed
  0
• Trumzë
  0
• Cumin, ground
  1 teaspoon
• Coriander, ground
  1 teaspoon
• Spec i djegës
  0
• Lemon, juiced
  0.5 piece
• Vaj ulliri
  0.3 cup
• Pita bread or any type of flatbread
  1 loaf

Hapat

1. 1

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

   Pajisjet e duhura:

   Tigan

   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.

   Pajisjet e duhura:

   Gërshërë kuzhine

   Furrë

   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.

   Pajisjet e duhura:

   Blender

   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

Fakte të të ushqyerit

Vlerat ushqyese të përbërësve (për 100g)

Nohutpër 100g

Energjia164 kcal

Proteina8.86 g

Yndyra totale2.59 g

Karbohidrate27.4 g

Fibrat dietetike7.6 g

Sheqernat totale4.8 g

Hudhër e Shtypurpër 100g

Energjia149 kcal

Proteina6.36 g

Yndyra totale0.5 g

Karbohidrate33.06 g

Fibrat dietetike2.1 g

Sheqernat totale1 g

Trumzëpër 100g

Energjia276 kcal

Proteina9.1 g

Yndyra totale7.4 g

Karbohidrate60.7 g

Fibrat dietetike40 g

Sheqernat totale1 g

Spec i djegëspër 100g

Energjia20 kcal

Proteina1 g

Yndyra totale0.2 g

Karbohidrate4.7 g

Sheqernat totale2 g

Fibrat dietetike1.5 g

Vitamina C143.7 mg

Capsaicin250 mg

Vaj ulliripër 100g

Energjia884 kcal

Yndyra totale100 g

* Informacionet ushqyese janë të përafërta dhe llogaritja e tyre mund të ndikohet nga lloji i përbërësit dhe metodat e kultivimit, ruajtjes dhe gatimit.

Karakteristikat dietetike dhe etiketat