Adas Bi Hamoud: A Nourishing Blend of Swiss Chard, Lentils, and Fresh Ingredients

Adas Bi Hamoud, a traditional Lebanese dish, is a hearty and nutritious soup featuring the wholesome flavors of Swiss chard, lentils, and a medley of fresh ingredients. This comforting soup is not only delicious but also packed with essential nutrients, making it a beloved staple in Lebanese cuisine.

To prepare Adas Bi Hamoud, tender Swiss chard leaves are combined with protein-rich lentils, creating a flavorful and satisfying base for the soup. The addition of potatoes adds creaminess and body to the broth, while onions impart a sweet and savory depth of flavor. Fresh lemon juice and coriander lend brightness and herbal notes, elevating the soup to new heights of culinary delight.

Nutritionally, Adas Bi Hamoud offers a wealth of health benefits, thanks to its nutrient-rich ingredients:

- Lentils: Rich in protein, fiber, and essential vitamins and minerals, lentils support digestive health, regulate blood sugar levels, and provide sustained energy throughout the day. One cup of cooked lentils contains approximately 18 grams of protein, 15 grams of fiber, 36% of the daily recommended intake of iron, and 90% of the daily recommended intake of folate.

- Swiss Chard: Packed with vitamins A, C, and K, as well as antioxidants and fiber, Swiss chard promotes eye health, boosts immunity, and supports bone health. One cup of cooked Swiss chard provides over 700% of the daily recommended intake of vitamin K, 214% of vitamin A, and 53% of vitamin C.

- Potatoes: A good source of carbohydrates, potassium, and vitamin C, potatoes provide energy, aid in muscle function, and contribute to overall immune function. One medium-sized potato contains approximately 110 calories, 26 grams of carbohydrates, and 27% of the daily recommended intake of vitamin C.

- Onions: Low in calories but high in flavor, onions contain antioxidants and compounds that may reduce inflammation, improve heart health, and enhance immune function. One medium-sized onion provides approximately 44 calories, 10 grams of carbohydrates, and 20% of the daily recommended intake of vitamin C.

- Lemon: Rich in vitamin C and antioxidants, lemon juice adds a refreshing zing to the soup while providing immune-boosting benefits and aiding in digestion. One lemon yields approximately 17 calories, 5 grams of carbohydrates, and 31% of the daily recommended intake of vitamin C.

- Coriander: An aromatic herb rich in vitamins, minerals, and antioxidants, coriander adds depth of flavor and offers potential health benefits, including improved digestion and reduced inflammation. One tablespoon of fresh coriander contains approximately 1 calorie, 0.1 gram of protein, and 1% of the daily recommended intake of vitamin C.

In conclusion, Adas Bi Hamoud is not just a soup; it is a celebration of Lebanese culinary heritage and a testament to the abundance of nourishing ingredients found in nature. With its rich flavors, vibrant colors, and impressive nutritional profile, this soup embodies the essence of wholesome and comforting cooking. Whether enjoyed on a cold winter's day or as a light and refreshing meal in the summer, Adas Bi Hamoud is sure to delight the senses and nourish the body, one spoonful at a time.