Souk the dried red Kidney beans and chickpeas a day before or overnight
The following day, rinse the beans and chickpeas from simmered water and add them to a large cooking pot.
Add around 2 liters clean water and let them boil to cook well ( 10 to 15 min. in pressure cooking pot)
In the meantime, grind the onion smoothly then add them to the above pot.
After they are well cooked, bulgur and lentils are added.
Sprinkle with salt
Mix well with spoon and cook them for around 10 min or till the lentils are well cooked.
Peal the potato, clean well the cut to cubes and add it to the pot.
Boil till potatoes are well cooked then add 1 cup olive oil.
Cook for 10 min until the ingredients are mixed together and the stock is smooth enough.
Switch the gas off
Small amount of olive oil can be added (To taste)
Contributor: Halima Al Houjayre
Place: Arsal – Bekaa – Lebanon
Personal Information:
Single woman from Arsal, Lebanon. She started working with Akly Kitchen since 2004.
Her main duties is to cook healthy traditional lebanese food.
She learned her cooking techniques from her family, mainly her mother and grandma.
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?
makhlota is more served during winter season and during fasting. It is also a traditional dish in Arsal cooked at least once a week as a main dish.
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?
Recipe best cooked with family.
Mediterranean Background
Any tradition this receipe is connected to? If yes, which one? Can you describe it?
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Any Festivity this recipe is connected to? If yes, which one? Can you describe it?
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Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
Yes, mainly all ingredients of this recipe are planted in this area and are available all year long either fresh, dried or even frozen.
Season (season this food is linked to)
winter
Ingredient
Nutritional Importance
Health Benefits
Red Kidney Beans
Rich in fibers, proteins
Lowers Cholesterol level and heart attack risk
Chickpea
Source of protein with low caloric value. High content in fibre, folate, iron, zinc and vitamin E.
It shows benefits in the control of cholesterol levels and prevention of type II diabetes, cancer and obesity.
Lentils
Good source of protein, fibers, Vitamins and minerals
Lowers Cholesterol, Good for digestion. Provides energy.
Bulgur
Rich on Fibers. Good source of energy
Anti-inflammatory and antioxidant effect. Helps in digestion
Potato
Excellent source of vitamin A. It is also a good source of dietary fibre, vitamin B6, vitamin E, vitamin C, potassium and manganese.
It contains anti-oxidants that prevent cellular degeneration. Its fibre content helps to reduce cholesterol levels, possibly reducing the risk of heart disease.
Onion
Good source of fibre, vitamin C, vitamin B6, folate, potassium and manganese.
It shows anti-inflammatory and anti-oxidant properties. The combination of these properties can prevent some cardiovascular diseases and cancers.
Olive oil
Source of mono-unsaturated fat. It contains vitamins E and K.
The main fatty acid of olive oil, oleic acid, is more resistant to oxidation than polyunsaturated oils, reducing total and LDL cholesterol (“bad” cholesterol), while increasing the HDL fraction (“good” cholesterol). The phenolic compound of olive oil has anti-inflammatory properties which softens cell membranes while turning them more resistant to the action of free radicals. This protective effect of olive oil also extends to the decrease of arterial blood pressure, to the strengthening of the immune system and to the prevention of certain types of cancers.
Additional information
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?
Patients with Heart disease, Diabetes can enjoy it. As well as patients who suffer from constipation or who are vegetarian.
What is the primary base with which your food is prepared? Is this a derivative of oil or another base?
Lentils (from plant origin), rich in proteins
What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
