Hearty Lebanese Makhlouta: Vegetarian Lentil & Bean Medley
Experience the rich heritage of Lebanese cuisine with this hearty vegetarian Makhlouta. Packed with protein from a delightful assortment of beans and lentils, this soup draws on centuries of tradition while offering a modern twist. Featuring a combination of white and red kidney beans, garbanzo beans, fava beans, and fragrant spices, this unique dish is not only a meal but a celebration of flavors and textures. The addition of bulgur and short-grain rice provides a satisfying base, making it a staple for any nutritious diet. Cooked in a pressure cooker for a quicker preparation or traditionally simmered, this version of Makhlouta invites you to explore the depth of Lebanese culinary arts, perfect for family meals or gatherings. Customize the flavor with stocks or spices, and enjoy the comforting warmth of this traditional soup.
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
dried white kidney beans
1/2 cup (soaked and rinsed)
dried red kidney beans
1/2 cup (soaked and rinsed)
dried garbanzo beans
1/2 cup (soaked and rinsed)
black dried fava beans
1/4 cup (soaked and rinsed)
dried black lentils (large variety)
1/4 cup (soaked and rinsed)
coarse bulgur
1/4 cup (raw)
short-grain rice
1/4 cup (raw)
ground cumin
1/2 teaspoon (ground)
salt
1 teaspoon (to taste)
lemon juice
4 tablespoons (freshly squeezed)
Instructions
1
Begin by soaking all the dried pulses (white kidney beans, red kidney beans, garbanzo beans, and black dried fava beans) in plenty of cold water overnight. This ensures they will cook evenly and become tender. After soaking, rinse the pulses well and discard any damaged ones or grit.
2
In a pressure cooker, combine the soaked lentils and beans, excluding the fava beans. Add at least 6 cups of water, securing the lid tightly. Cook on medium-high heat for 5 minutes, then reduce the heat to medium and continue cooking for an additional 30 minutes. Once done, carefully release the pressure.
3
In a separate pressure cooker or pot with a tight-fitting lid, prepare the fava beans using the same method: cover with water, cook for 30 minutes, and release the pressure. Drain the fava beans and set them aside.
4
In a large stockpot, heat some olive oil over medium heat. Add chopped onions and sauté until they turn golden brown. Next, incorporate the cooked pulses, short-grain rice, and coarse bulgur into the pot. Season generously with cumin and salt. Stir the mixture well and lower the heat, allowing it to simmer gently for about 30 minutes, or until the rice and bulgur are tender. Stir occasionally and add more water if necessary to maintain a soupy consistency.
5
Finally, add the lemon juice to the pot and cook over low heat for an additional 3 minutes, allowing the flavors to meld together beautifully. Serve hot, garnished with fresh herbs if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Lebanese Makhlouta?
Makhlouta is a traditional Lebanese soup or stew made from a hearty assortment of mixed beans, lentils, and grains.
What does the name Makhlouta mean?
The name Makhlouta translates to "mixed," referring to the variety of pulses used in the recipe.
Is this recipe vegetarian?
Yes, this is a vegetarian dish made entirely from plant-based proteins and grains.
Is Makhlouta considered vegan?
Yes, this recipe is naturally vegan as it uses olive oil instead of animal fats and contains no meat or dairy.
Which beans are used in this version of Makhlouta?
This recipe includes white kidney beans, red kidney beans, garbanzo beans, and black dried fava beans.
Can I use canned beans instead of dried?
Yes, you can use canned beans, but you should adjust the cooking time significantly since canned beans are already cooked.
Why must the pulses be soaked overnight?
Soaking dried pulses overnight ensures they cook evenly and become perfectly tender during the pressure cooking process.
How long do the beans cook in a pressure cooker?
The main pulses cook for about 30 minutes on medium heat after an initial 5 minutes on medium-high.
Why are the fava beans cooked separately?
Fava beans are often cooked separately to better control their texture and prevent them from discoloring the rest of the soup.
What type of lentils should I use?
The recipe calls for the large variety of dried black lentils for the best texture.
What is the purpose of adding bulgur?
Coarse bulgur provides a satisfying, chewy base and helps thicken the soup into a hearty medley.
Can I use long-grain rice instead of short-grain?
Short-grain rice is preferred for its starchiness, but long-grain rice can be used if that is what you have available.
What are the primary spices in this dish?
The dish is primarily seasoned with ground cumin and salt for a fragrant and earthy flavor profile.
How do I prepare the onions for this soup?
Chopped onions should be sautéed in olive oil until they reach a golden brown color before adding the other ingredients.
When should the lemon juice be added?
Lemon juice is added at the very end and simmered for only 3 minutes to keep the flavor bright.
Can I add more water during the simmering stage?
Yes, you can add more water or stock as needed to achieve your desired soupy consistency.
How long is the final simmering period?
The mixture simmers for approximately 30 minutes after the grains are added to ensure everything is tender.
What are good garnishing options?
Fresh herbs such as parsley or cilantro are excellent for garnishing this traditional soup.
Is this recipe gluten-free?
No, this recipe contains coarse bulgur, which is a wheat product and contains gluten.
What can I substitute for bulgur to make it gluten-free?
You can substitute the bulgur with extra rice or a gluten-free grain like quinoa to make the dish gluten-free.
Is Makhlouta a high-protein meal?
Yes, because it contains five different types of pulses, it is an excellent source of plant-based protein.
Can I use vegetable stock instead of water?
Yes, using vegetable stock can add more depth and richness to the flavor of the soup.
How many types of pulses are included in this recipe?
There are five types of pulses: four varieties of beans and one variety of lentil.
What is the correct preparation for the fava beans?
Fava beans should be soaked overnight, then pressure cooked for 30 minutes and drained before being added to the pot.
Can I make this soup in advance?
Yes, Makhlouta often tastes better the next day as the flavors have more time to meld together.
How should leftovers be stored?
Leftovers should be stored in an airtight container in the refrigerator for up to 5 days.
Can this soup be frozen?
Yes, this soup freezes very well; just leave some room in the container for expansion.
What kind of oil is recommended?
The recipe recommends using olive oil for sautéing the onions to maintain authentic Lebanese flavor.
Is this a traditional recipe?
Yes, this recipe is based on centuries of Lebanese culinary tradition, often served as a nutritious staple.
How many ingredients does this recipe require?
This specific version of Makhlouta uses 10 main ingredients including pulses, grains, and seasonings.