How to Make A Veg Power-House Meal of Beans, Legumes, and Grains

A Rhapsody of Beans, A Wealth of Health Benefits

The Lebanese Makhlouta

A Recipe of Zero Cholesterol and 4 gr fat per portion only.

Our Health Power-House Maklhouta is a vegetarian meal that could be qualified between a Stew and a Soup. It brings together several types of Beans, Grains, Legumes, and Roots, resulting in an impressive mixed [hence the name Makhlouta] of nutrients and health values. Purely vegetarian, and great for vegans as well, the Makhlouta is an energy-booster that is most suitable for lunch.

 


THE LOW FAT RECIPE OF 0 CHOLESTEROL

This one is made easy for you, using beans in cans to spare you the long boiling of each type. It is important that you wash them well under running water to remove all additives.

We use Red Beans, White Beans, Black Beans, Brown Lentils, Chickpeas, Burghul (cracked wheat), and Rice. Onions are withered with very little oil and cooked with the main ingredients to flavor them and the sauce. We season with Cumin, and Salt, and the lemon juice enhances it all with its zesty aroma.


HEALTH BENEFITS:

All the family could benefit significantly from the awesome nutrients and health values of this dish:

 

Rice Health Benefits EasyLebaneseRecipes

To Health! Enjoy the recipe and the meal, and be back for more 🙂

The Low-Fat Makhlouta Recipe

Course Main Dish
Cuisine Lebanese
Keyword Black Beans, Brown Lentils, Burghul, Caramelized Onions, Chickpeas, Cumin, Healthy Vegetarian Recipes, High in Proteins, High in Vitamins, Lemon juice, Low-Fat, Power-Health Meal, Red Beans, White Beans, Zero Cholesterol
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6 portions

Ingredients

  • 1/2 cup Red Beans in can
  • 1/2 cup White Beans in can
  • 1/2 cup Black Beans in can
  • 1/4 cup Brown Lentils (large) cooked/boiled
  • 1/2 cup Chickpeas in can
  • 6 cups Water
  • 1 tbsp Vegetable Oil
  • 2 Onions (medium; Small if Americans or Canadians) chopped finely
  • 1/4 cup Burghul (coarse) washed and drained
  • 1/4 cup Rice (small grains) washed and drained
  • 1 tsp Salt
  • 1 tsp Cumin
  • 4 tbsps Fresh Lemon Juice

Instructions

  1. Make sure that all your beans are well washed under running water to remove all salt and preservatives if any.

    In a large casserole, warm the oil and cook the chopped onions to blondish only.

    Add all the beans, the rice, the water, and season with salt and cumin, mixing all well. 

    Bring to a boil then simmer to cook on low heat for 30 minutes or until the liquid thickens. Mix them from time to time as they cook.

    Pour in the lemon juice, mix well, and allow to cook 5 more minutes.

    Serve hot, and enjoy!

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