Middle Eastern Peasant Foods

SHAWRBAT `ADAS MAJROOSHA (PUREED LENTIL SOUP) 

SHAWRBAT `ADAS MAA BANADOURA (LENTIL & TOMATO SOUP)

SHAWRBAT `ADAS MAA SH`IREEYA (LENTIL & VERMICELLI SOUP)

HASA AL-HUMMUS (CHICKPEA SOUP)

HASA AL-TAMATAT MAA HUMMUS (TOMATO & CHICKPEA SOUP)

FOOL NABED (BROAD BEAN SOUP)

SHAWRBAT FOOL  (BROAD BEAN AND VEGETABLE SOUP)

HASA AL-KHADR  (VEGETABLE SOUP)

SHAWRBAT `ADAS MAJROOSHA - PUREED LENTIL SOUP Serves from 8 to 10

1 TB olive oil
2 large onions, chopped
1 small hot pepper, finely chopped
8 cups water
1 cup split lentils, rinsed
2 tsp salt
1 tsp cumin
1 tsp ground coriander seeds
1/2 tsp pepper
Pinch of saffron
2 TB 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 boil. Cover and cook over medium heat for 25 minutes. Puree; then return to saucepan and reheat. Stir in lemon juice; then serve.

SHAWRBAT `ADAS MAA BANADOURA (LENTIL & TOMATO SOUP) (Serves from 8 to 10)

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

SHAWRBAT `ADAS MAA SH`IREEYA - LENTIL & VERMICELLI SOUP - (Serves from 8 to 10) 
The fresh coriander and cooked vermicelli add an interesting touch to this version of lentil soup.

1 cup lentils, rinsed
8 cups water
2 teaspoons salt
1 teaspoon pepper
1 teaspoon ground cumin
1 Tablespoon olive oil
2 medium onions, chopped
4 cloves garlic, crushed
1 small hot pepper, finely chopped
1/2 cup finely chopped coriander leaves
1/3 cup vermicelli, broken into small pieces

Place lentils, water, salt, pepper, and cumin in a pot and bring to boil. Cover and cook over medium heat for 25 minutes. In the meantime, heat oil in frying pan; then sauté onions, garlic, and hot pepper over medium heat for about 10 minutes. Add coriander and stir-fry for 3 more minutes.
Add frying pan contents and vermicelli to lentils and bring to a boil. Cover and simmer over low heat for about 30 minutes or until vermicelli and lentils are well-cooked.

HASA AL-HUMMUS (CHICKPEA SOUP) Serves from 6 to 8

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.

HASA AL-TAMATAT MAA HUMMUS (TOMATO & CHICKPEA SOUP)
Serves from 8 to 10 Enjoy another version of chickpea soup.

1 TB olive oil
2 medium onions, chopped
4 cloves garlic, crushed
4 TB finely chopped coriander leaves
2 cups cooked chickpeas
2 cups tomato juice
6 cups water
1/4 cup white rice, rinsed
2 tsp salt
1 tsp pepper
1 tsp allspice
1/8 tsp 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

FOOL NABED (BROAD BEAN SOUP) Serves from 8  to 10
Fresh broad beans are best for this recipe, but pre-cooked fava beans can also be used.

2 cups large broad beans, soaked for about 24 hours
8 cups water
1 Tablespoon olive oil
2 Tablespoons grated ginger
2 cloves garlic, crushed
2 teaspoons salt
1 teaspoon pepper
1 teaspoon cumin
1/4 cup lemon juice
2 Tablespoons finely chopped parsley

Drain beans and remove skins. Place beans in saucepan with water and bring to boil. Cover and cook over medium heat for 1-1/2 hours or until well-cooked. Allow to cool. Puree in a blender; then return to saucepan and bring to boil, adding more water if necessary. Stir in remaining ingredients, except parsley, and bring to boil. Cook over medium heat for 5 minutes, stirring a few times. Place in bowls; then garnish with parsley before serving.

Note: Cooked fava beans - another name for broad beans - in cans can be substituted for the dry broad beans. The fava in cans are usually cooked with their skins, and hence the soup will be much darker in color. Substitute 4 cups of the canned fava for the 2 cups of the dried. Combine with remaining ingredients, except parsley, and purée; then bring to boil and cook for 5 minutes over medium heat.

SHAWRBAT FOOL  (BROAD BEAN AND VEGETABLE SOUP) Serves from 8 to 10

2 cups large broad beans, soaked for about 24 hours
1 TB 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.

HASA AL-KHADR  (VEGETABLE SOUP) Serves from 8 to 10

2 TB olive oil
2 medium carrots, peeled and chopped into small pieces
1 large onion, chopped
2 cloves garlic, crushed
2 TB grated fresh ginger
2 medium potatoes, peeled and diced into 1/2-inch cubes
4 medium tomatoes, chopped
1 cup finely chopped coriander leaves
7 cups water
2 teaspoons salt
1 teaspoon pepper
1 teaspoon cumin

 Heat oil in a saucepan; then stir-fry carrots, onion, garlic, and ginger over medium heat for 8    minutes. Add potatoes, tomatoes, and coriander leaves and stir-fry for another 5 minutes. Add remaining ingredients and bring to boil. Cover and simmer over medium-low heat for 1 hour or until vegetables are well done.