When lentils are well cooked, add swiss chard and cook them together.
Meanwhile, chop the garlic, onion and coriander into thin slices
in a separate pan, add olive oil and cook the onions, garlic and coriander together until tender
when well cooked, add the onions, garlic and coriander to the lentils and swiss chard, cook well
add the carrots to the above ingredients and cook well
add the potato
finally mix 1 tablespoon flour with a little water around 2 tablespoon and add them to the mixture
add lemon juice, salt and pepper
cook for 2 min
Contributor: Zayeha Hamadi, 75
Place: Chouf – Mount Lebanon
Personal Information:
Mother of 8 sons, she loves cooking traditional dishes and teaches her two daughters the techniques she learnt.
Recipe’s Personal Background
How did you learn this recipe?
From family, mainly mother and grandma
Is there some memory/historical event connected to this recipe?
Aadas b hamoud is cooked all over Lebanon and it’s known well. Sometimes it is cooked twice a week.
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?
As many traditional recipes, it is usually cooked by Lebanese grandma and old women. Many years ago this recipe was meant to be as a main dish. Nowadays, it is served also as a soup.
Mediterranean Background
Any tradition this receipe is connected to? If yes, which one? Can you describe it?
This recipe is mainly cooked in summer with family, and during Christian and muslims fasting
Any Festivity this recipe is connected to? If yes, which one? Can you describe it?
Its 100% traditional Lebanese dish served during fasting, summer and other seasons
Season (season this food is linked to)
Mainly cooked in summer, it can be served hot or cold as soup or main dish
Ingredient
Nutritional Importance
Health Benefits
Swiss Chard
Good source of minerals (Iron) and vitamins (vitamin C, Folic Acid, Vitamin K & A)
Anti-inflammatory and antioxidant effect.
Lentils
Good source of protein, fibers, Vitamins and minerals
Lowers Cholesterol, Good for digestion. Provides energy.
Potatoes
Rich in K and P
Rich in vitamin C, B6
Rich in fibers and Beta carotene
Good antioxidant, helps lower blood pressure and good for digestion.
Carrot
Rich in fibers, Beta carotene, vitamins and antioxidants
Good for digestion, improve immune function, good for the eye and sight
Olive oil
Rich in Monounsaturated fatty acids.
Reduces the risk of heart disease, Cancer, Diabetes. Helps in increasing the level of good Cholesterol ( HDL ) and reduces LDL level.
Additional information
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?
No
What is the primary base with which your food is prepared? Is this a derivative of oil or another base?
Olive oil (from olives tree)
Lentils( plant origin)Carrots (plant origin)
Potato (plant origin)
Swiss chard (plant origin), a good antioxidant. All in all, this recipe is a complete Vegetarian dish rich in Vitamins, minerals, fibers, proteins, Carbohydrates and healthy fats. It is also low in calories if prepared in the right way.
What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
No, there are no holistic or nutrition based remedies connected to these ailments. However Aadas b hamoud is good source of vitamins mainly vitamin C, minerals, fibers, and antioxidants. It’s also aids in digestion and 100% vegetarian dish.
