Cold Freekeh Soup with Vegetables

Ibrahim Al-Sayedآشپز

مواد تشکیل دهنده

• 2 cups freekeh, cooked
  2 cup
• 3 large tomatoes, mountain-grown
  3 pieces
• 1 small onion
  1 piece
• 1 cup coriander, chopped
  1 cup
• Chopped cucumber
  0
• فلفل سبز
  0
• فلفل تند
  0
• Water with a pinch of salt and pepper
  0
• 1 lemon, juiced
  1 piece
• 1/3 cup olive oil
  0.3 cup

مراحل

1. 1

   Peel the tomatoes, chop them, and place them in the blender (1/2 a piece at a time)

   ابزارهای مورد نیاز:

   مخلوط‌کن

   5 دقیقه
2. 2

   Peel and chop the onion and place it in the blender; add the coriander

   5 دقیقه
3. 3

   Add water (about 1 1/2 cups), lemon juice, olive oil, salt, and red pepper paste, and blend the mixture until smooth but slightly thick; taste after adding the spices. Add the freekeh, mix again, and serve.

   10 دقیقه
4. 4

   To cook the freekeh, soak it in water for one hour; leave it to drain and ensure there are no dirt or small stones. Wash several times.

   60 دقیقه
5. 5

   Boil the freekeh in water twice its volume and let it simmer for about 20 minutes or until the grains are tender.

   20 دقیقه
6. 6

   Remove the foam from the surface using a cooking spoon. Serve.

   ابزارهای مورد نیاز:

   🍳

   Cooking spoon

   5 دقیقه

حقایق تغذیه

Ingredients Nutritional Facts (per 100g)

فلفل سبزper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

فلفل تندper 100g

Energy318 kcal

Protein12 g

Total Fat14 g

Carbohydrate60 g

Dietary Fiber25 g

Total Sugars3 g

* اطلاعات تغذیه‌ای تقریبی است و محاسبه آن ممکن است تحت تأثیر نوع ماده اولیه، روش کشت، نگهداری و پخت قرار گیرد.

ویژگی‌ها و برچسب‌های رژیمی