Makhlouta 1 - Vegetarian Hearty Lebanese Lentil & Bean Soup Recipe
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Directions:
- Soak the beans, lentils & chick peas over night in plenty of cold water. Once soaked, rinse them well & pick out any bad bits, grit etc.
- Place the beans, lentils & chick peas in a pressure cooker with the water & salt. Cook on a medium heat for 15 minutes (time from when the cooker reaches it's pressure).
- In a separate pan, cook the rice how you like it - I rinse it then add it to 1 1/2 cups of lightly salted water, cover & turn heat down. Drain & set aside once cooked.
- In a frying pan / skillet, brown the onions in the olive oil. Set aside once cooked.
- When the pulses have finished cooking, allow the cooker to de-pressurize then add the rice, onions, caraway seeds & re-season if desired. Simmer uncovered until the soup is the consistency you like - you can add a little more water or stock if it thickens too much.
- Add the lemon juice & cook for a couple more minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 277.81 Kcal (1163 kJ) | ||
| Calories from fat | 114.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.7g | 20% | |
|---|---|---|---|
| Sodium | 358.56mg | 15% | |
| Potassium | 523.39mg | 11% | |
| Total Carbs | 31.03g | 10% | |
| Sugars | 3.27g | 13% | |
| Dietary Fiber | 11.28g | 45% | |
| Protein | 11.09g | 22% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 3.3mg | 18% | |
| Calcium | 62.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 127.97 Kcal (536 kJ) | ||
| Calories from fat | 52.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.85g | 20% | |
|---|---|---|---|
| Sodium | 165.16mg | 15% | |
| Potassium | 241.09mg | 11% | |
| Total Carbs | 14.29g | 10% | |
| Sugars | 1.51g | 13% | |
| Dietary Fiber | 5.19g | 45% | |
| Protein | 5.11g | 22% | |
| Vitamin C | 2.4mg | 9% | |
| Iron | 1.5mg | 18% | |
| Calcium | 28.6mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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