Wholesome Tradition: Nutrient Composition and Culinary Charm of Lebanese Lenten Dish Zenkoul

Embark on a journey through the culinary heritage of Lebanon with Zenkoul, a cherished lenten recipe passed down through generations, especially prevalent in West Bekaa and enjoyed on Good Friday. This traditional dish, prepared with care and reverence, offers a delightful array of flavors and textures that evoke a sense of comfort and tradition.

Zenkoul shares similarities with other Lebanese dishes like Kebbit el Rahib (Monk’s Kebbeh) and Mansoufeh, all crafted from the humble yet versatile ingredients of bulgur and flour. However, Zenkoul distinguishes itself with its unique sauce, which varies from village to village. Some recipes incorporate sumac for a tart note, while others opt for the sweetness of pomegranate molasses. Similarly, lemon juice or vinegar may be used to add acidity, and a sprinkle of dried mint may adorn the dish for a refreshing finish.

At its core, Zenkoul boasts a nutrient-rich foundation of bulgur and flour, providing essential carbohydrates for sustained energy and dietary fiber for digestive health. The dough, consisting of 1 cup of bulgur (fine) and ½ cup of flour, offers a substantial source of complex carbohydrates (30 grams per serving) and fiber (8 grams per serving). Additionally, the dough contains 1 teaspoon of pepper and 1 teaspoon of salt to enhance flavor.

Complementing the hearty grains are the flavorsome additions of chickpeas, onions, and a variety of aromatic herbs and spices. Chickpeas, soaked overnight, contribute protein (12 grams per serving) and fiber (10 grams per serving) to the dish. Two medium onions, finely chopped, provide flavor and antioxidants, while 6 cloves of garlic, minced, add depth of taste and potential health benefits.

The sauce, made with 4 cups of water and the juice of 2 lemons, adds moisture and acidity to the dish. A pinch of rice, along with olive oil, creates a rich and satisfying texture, while 1 tablespoon of pomegranate molasses lends a hint of sweetness and tanginess.

Whether served as a comforting stew or a hearty casserole, Zenkoul embodies the essence of Lebanese cooking, where simplicity meets sophistication. With its nourishing ingredients and diverse flavors, Zenkoul serves as a symbol of tradition and community, bringing people together in celebration of the Lenten season.

Embrace the heritage and warmth of Lebanese cuisine with Zenkoul, a dish that not only nourishes the body but also nourishes the soul with its rich history and enduring flavors.