RFCJ RECIPE ARCHIVE
Posted by : Lita Lotzkar KC: Vegetarian Soups (5), Middle-Eastern
Vegetarian Soups from the Middle East By Habeeb Salloum Wholesome, tasty, and simple to prepare, vegetarian soups have been on the everyday menu of the Middle Eastern peasant since the dawn of history. Through the centuries, at very little cost, the farmers and laborers of these lands have enjoyed healthy and nutritious broths, refined by their ancestors. Since the days of the Sumerians and the ancient Egyptians, generation after generation has been sustained by these peasant soups. The people, especially those of the countryside, have always been fond of their simple, delectable vegetarian broths. Hence, when Middle Easterners move to other parts of the world, they take with them these culinary delights. Hardy legumes such as broad beans, chickpeas, lentils, and a number of common vegetables which thrive in semi-arid lands kept us well-fed and healthy. Fresh from our hand-watered garden in summer and dried in winter, they were prepared with herbs and spices, becoming the sustenance of our lives. As the basis of various types of savory soups, they graced our table day after day. Even after over half a century, I can still visualize pots of these simmering vegetarian delights diffusing their enticing aromas. Made from easily obtained vegetables and legumes, these soups are simple to prepare. They are succulent, inexpensive, filling, and do not require exotic ingredients, only herbs and spices to give them zest and tang. There is no need for meat to make a rich and full-bodied stock. Any available vegetable can be simmered with these seasonings to produce a delectable soup-base. To the peasants of the Middle Eastern lands, they are a necessity of life. To vegetarians in other countries who have gourmet tastes, they are a very healthy and mouth-watering addition to their daily menu. Recipes PUREED LENTIL SOUP - SHAWRBAT `ADAS MAJROOSHA (Serves from 8 to 10) Try this hearty soup. 1 Tablespoon olive oil 2 large onions, chopped 1 small hot pepper, finely chopped 8 cups water 1 cup split lentils, rinsed 2 teaspoons salt 1 teaspoon cumin 1 teaspoon ground coriander seeds 1/2 teaspoon pepper Pinch of saffron 2 Tablespoons white rice, uncooked 1/4 cup lemon juice Heat oil in a saucepan and sauté onions and hot pepper over medium heat for 10 minutes. Add remaining ingredients, except lemon juice, and bring to a boil. Cover and cook over medium heat for 25 minutes. Puree; then return to saucepan and reheat. Stir in lemon juice; then serve. Total Calories Per Serving: 98 Fat: 2 grams --------------- LENTIL AND TOMATO SOUP - SHAWRBAT `ADAS MAA BANADOURA (Serves from 8 to 10) Enjoy this delicious soup. 1 cup lentils, rinsed 7 cups water 1 Tablespoon olive oil 2 medium size onions, chopped 4 cloves garlic, crushed 2 cups stewed tomatoes 2 teaspoons salt 1 teaspoon cumin 1 teaspoon ground coriander seeds 1/2 teaspoon pepper 1/8 teaspoon cayenne 1/4 cup white rice, uncooked 1/4 cup lemon juice Place lentils and water in a saucepan and bring to boil. Cover and cook over medium heat for 25 minutes. In the meantime, in a frying pan, heat oil and sauté onions and garlic until they turn golden brown. Stir in remaining ingredients, except lemon juice, and sauté for another 5 minutes. Stir the frying pan contents into the lentils and bring to boil. Cover and cook over low heat for 20 minutes or until rice and lentils are well-cooked. Stir in lemon juice and serve hot. Total Calories Per Serving: 115 Fat: 2 grams - - - - - - - - - - - - - - - - - - - - - - - - - - - - - CHICKPEA SOUP - HASA AL-HUMMUS (Serves from 6 to 8) Here's a basic, yet delicious, chickpea-based soup. 1 cup chickpeas, soaked in water overnight, then drained 8 cups water 1 Tablespoon olive oil 2 medium size onions, chopped 8 cloves garlic, chopped into small pieces 1 small hot pepper, finely chopped 1/2 cup finely chopped coriander leaves 2 teaspoons salt 1 teaspoon pepper 1 teaspoon ground mustard seeds 1/4 cup lemon juice Place chickpeas and water in a saucepan and bring to boil. Cover and cook over medium heat for 1 hour. In the meantime, heat oil in a frying pan; then stir-fry onions, garlic, and hot pepper until they begin to brown. Add frying pan contents with the remaining ingredients to the chickpeas. Cover and cook over medium heat for 1 hour or until chickpeas are well-cooked. Total Calories Per Serving: 133 Fat: 4 grams - - - - - - - - - - - - - - - - - - - TOMATO AND CHICKPEA SOUP - HASA AL-TAMATAT MAA HUMMUS (Serves from 8 to 10) Enjoy another version of chickpea soup. 1 Tablespoon olive oil 2 medium onions, chopped 4 cloves garlic, crushed 4 Tablespoons finely chopped coriander leaves 2 cups cooked chickpeas 2 cups tomato juice 6 cups water 1/4 cup white rice, rinsed 2 teaspoons salt 1 teaspoon pepper 1 teaspoon allspice 1/8 teaspoon cayenne Heat oil in saucepan; then sauté onions and garlic over medium heat for 10 minutes. Add remaining ingredients and bring to boil. Cover and cook over medium heat for 25 minutes or until rice is cooked. Total Calories Per Serving: 109 Fat: 3 grams - - - - - - - - - - - - - - - - - - - - - - - - - - BROAD BEAN AND VEGETABLE SOUP - SHAWRBAT FOOL (Serves from 8 to 10) 2 cups large broad beans, soaked for about 24 hours 1 Tablespoon olive oil 2 medium onions, chopped 4 cloves garlic, crushed 1 hot pepper, finely chopped 2 medium tomatoes, chopped into small pieces 1 medium carrot, finely chopped 1 medium potato, diced into 1/2-inch cubes 1/2 cup finely chopped coriander leaves 2 teaspoons salt 1 teaspoon pepper 1 teaspoon cumin 8 cups water Drain beans, remove skins, and set beans aside. Heat oil in a saucepan; then sauté onions, garlic, and hot pepper for 10 minutes. Add remaining ingredients and bring to boil. Cover and cook over medium heat for 1 hour or until broad beans are well-cooked, stirring a few times and adding more water if necessary. Note: 4 cups of pre-cooked fava beans can be substituted for the 2 cups of dry beans. If the cooked fava beans are used, cook the soup for only about 40 minutes.
