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Kibbet il roheb (Good Friday Soup)
Recipe adapted from March 2011 Gourmet Traveller.
Servings: 4
Calories: 705 kcal
Cuisine:
Vegetarian , Vegan
Ingredients
- 1 tin chickpeas 400g, drained & rinsed
- 1 can cannellini beans 400g, drained & rinsed
- 3 liters vegetable stock
- ¼ cup olive oil
- 3 onions peeled & coarsely chopped
- 1 bunch silverbeet coarsely chopped
- 2 cloves garlic minced
- wedge of lemon to serve
Burghul Balls
- 265 grams burghul
- 2 onions peeled and finely chopped
- 1 tsp cumin
- 1 tsp freshly ground black pepper
- 500 g butternut pumpkin peeled and diced
- 1 tablespoon mint chopped
- pinch chilli powder
- 110 g plain flour
Instructions
- Place a large stock pot over a low heat and add the oil, onion, and garlic. Cook until the onion is translucent.
- Add the chickpeas, beans, and vegetable stock. Cover and keep over a low heat while you make the burghul balls (see below).
- Once the burghul balls are made, bring the soup mixture to the boil and then add the burghul balls, one at a time. Stir to ensure the balls don't stick together.
- Add the silverbeet, stir, and cook for 10 minutes or until the silverbeet is wilted.
- Serve with a wedge of lemon.
Cup of Yum
Burghul Balls
- Soak the burghul in 500ml of warm water for 30 minutes, then drain well to remove excess moisture.
- Place the butternut pumpkin in a microwave container and cover with water. Cook in the microwave until soft. Drain well, then mash.
- Combine the burghul and mashed pumpkin in a bowl with the onion, cumin, pepper, mint, chilli powder, and flour. Mix well to combine.
- Roll spoonfuls of the mixture into balls and set on a plate, ready to add to the soup. If the mixture is too loose, add a little more flour.
Cup of Yum
Nutrition Information
Calories
705kcal
(35%)
Carbohydrates
128g
(43%)
Protein
23g
(46%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Sodium
3413mg
(142%)
Potassium
1267mg
(36%)
Fiber
16g
(64%)
Sugar
18g
(36%)
Vitamin A
19550IU
(391%)
Vitamin C
60mg
(67%)
Calcium
227mg
(23%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 705
% Daily Value*
| Calories | 705kcal | 35% |
| Carbohydrates | 128g | 43% |
| Protein | 23g | 46% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Sodium | 3413mg | 142% |
| Potassium | 1267mg | 27% |
| Fiber | 16g | 64% |
| Sugar | 18g | 36% |
| Vitamin A | 19550IU | 391% |
| Vitamin C | 60mg | 67% |
| Calcium | 227mg | 23% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.