Pine Nut Soup

Pine Nut Soup is a creamy and fragrant Lebanese dish that combines the rich flavors of pine nuts and fresh herbs. This vegan soup is both comforting and nutritious, perfect for a light meal or starter.

Ingredients

• Pine nuts - 50 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Vegetable broth - 500 ml
• Coconut milk - 100 ml
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon

Steps

1. In a pan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic, diced carrot, and diced celery to the pan. Cook for another 5 minutes, stirring occasionally.
3. Stir in the ground cumin and toast for 1 minute until fragrant.
4. Add the pine nuts and vegetable broth to the pan. Bring to a boil, then reduce the heat and let simmer for 15 minutes.
5. Remove the pan from heat and stir in the coconut milk and lemon juice. Blend the soup until smooth using an immersion blender or regular blender.
6. Season with salt and black pepper to taste. Serve hot, garnished with chopped parsley.

Nutrition

• Calories: 290
• Protein: 6 g
• Carbs: 22 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in healthy fats from pine nuts, promoting heart health.
• High in fiber, which aids in digestion and helps maintain a healthy gut.

Tags