Iranian Nettle Soup
Vitamin K
silicon (Si)
Vitamin C
manganese (Mn)
cobalt (Co)
Fiber
Description
Aromatic soup with chickpeas, red lentils and herbs, finished with narsharab and butter
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Nettle (young) — 60 г
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Cilantro (coriander, fresh) — 7 г
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Green onion (scallions) — 9 г
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Chickpeas (dry) — 40 г
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Red lentils (dry) — 30 г
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Onion — 0.25 шт
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Garlic — 2 зубчик
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Ground turmeric — 3 г
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Pomegranate sauce narsharab — 2 ч.л.
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Sunflower oil (refined) — 9 мл
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Butter 82.5% — 20 г
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Tortilla (wheat) — 0.25 шт
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Table salt — 2 щепотка
- Soak chickpeas overnight in cold water
- Slice garlic and fry in heated sunflower oil until golden over low heat
- Remove fried garlic from oil to a separate plate
- Dice onion finely and fry in the garlic-infused oil
- Add turmeric and soaked chickpeas to the onion, pour in 250 ml of water and cook for 20 minutes over medium heat
- Blanch nettles in boiling water for 30-60 seconds, then finely chop leaves and soft stems
- Finely chop green onion and cilantro
- Add red lentils to the soup and cook for another 15 minutes
- After 10 minutes add salt, pour in 125 ml of water, add all chopped greens and cook for 5 more minutes
- Finally add narsharab, bring to a boil, stir and remove from heat
- Pour the soup into a bowl, add a piece of butter and a pinch of fried garlic slices
- Warm the tortilla on a dry pan and serve with the soup
645
187 kcal / 100 g
kcal
21.3 g
6.2 g / 100 g
Protein
70.8 g
20.5 g / 100 g
Carbohydrates
30.6 g
8.9 g / 100 g
Fats
4.8 g
1.4 g / 100 g
Ash
16.5 g
4.8 g / 100 g
Fiber
32.9%
Water
9.8 g
2.8 g / 100 g
Sugars
41.2 g
11.9 g / 100 g
Starch
0.28 g
0.08 g / 100 g
Omega-3
7.4 g
2.14 g / 100 g
Omega-6
11.9 g
3.4 g / 100 g
SFA
