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Although it is always important to eat a healthy and balanced diet, during Ramadan it becomes even more important to do so. Eating right and conserving energy become of the utmost importance during this month.
To get our diets to work for us during long hours of fasting means that one has to take into regard a number of factors. An important factor to consider is the energy release rate of the food we consume. Foods that contain grains and seeds such as beans and lentils are digested slowly, releasing energy for up to eight hours.
Breaking your fast with soup is also a popular option during Ramadan as it rehydrates the body, soothes hunger and helps ease the stomach into the meal that lies ahead.
This week we provide you with the recipes of two traditional soups. Both contain many slow-digesting ingredients to help give your body the replenishment and energy it so requires after a long day of fasting.
— The writer is a food fan
Recipe: Lentil soup
Ingredients
1 cup of yellow lentils
1 medium-sized carrot
1 small zucchini
1 large tomato
1 medium potato
5 garlic cloves
2 tablespoons of cream
2 tablespoons of butter
1 cup of chicken broth
1-1/2 spoons of cumin
Salt and pepper
Getting started
Step 1: Peel all the vegetables and chop into medium-size pieces. Wash lentils very well several times and drain.
Step 2: Fill half a medium-deep pan with water and bring to boil over high heat.
Step 3: Add lentils, carrot, tomato, potato and garlic. Leave to boil. After 15 minutes add the zucchini.
Step 4: When all the vegetables are tender (after another 5 minutes), pour the contents of the pan into a blender. Blend well then strain into a medium bowl.
Step 5: In a medium-deep pan, heat oil or butter over medium-high heat. Stir in double cream for about 1 minute.
Step 6: Add strained vegetable mix, chicken broth, salt, pepper and cumin. Leave to boil for about 5 minutes. If texture of soup is thick, add more broth or water.
Recipe: Harira
Ingredients
1/2 pound beef or lamb, cut in 1-inch dice
1/2 cup lentils
3/4 cup fresh tomato coulis
1 small bunch flat leaf parsley, chopped, about 1 cup
1 small bunch fresh coriander, chopped, about 1 cup
2 stalks celery, finely chopped, about 1 cup
1 large onion, finely chopped, about 1-1/2 cups
3-inch stick of cinnamon
1/2 teaspoon powdered ginger
A generous pinch of saffron threads
1 cup chickpeas, soaked in water overnight, or 1 cup canned chickpeas, drained
1 tablespoon butter
1 tablespoon flour
2 ounces angel hair pasta, broken into 2-inch pieces, about 1 cup
1 egg
Juice of 1/2 lemon
Salt and pepper to taste
Optional Garnish:
Chopped cilantro
Lemon wedges
Harissa paste
Getting started
Step 1: Into a large pot, put the diced meat, lentils, tomato coulis, parsley, coriander, celery, onion, cinnamon, ginger and saffron. If you are using soaked chickpeas, add them now. Add 8 cups of water; stir and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes, or until the chickpeas are tender. (If you are using canned chickpeas, add them after the 30 minutes are up.)
Step 2: Whisk the flour and 1 cup of water until smooth and add the mixture to the soup. Raise the heat to high and when the soup has just begun to boil, add the angel hair pasta.
Step 3: Whisk the egg with the lemon juice and briskly stir the mixture into the soup. Reduce the heat so that the soup bubbles gently and allow it to cook partly covered for an additional 15 minutes. Add salt and pepper to taste.
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