Dive into the vibrant flavors of Eritrea with Ades, a beloved traditional beverage that captivates the senses. Made from a blend of fresh fruits, herbs, and spices, Ades offers a tantalizing taste of Eritrean culture in every sip. Whether enjoyed on a warm afternoon or as a refreshing accompaniment to a hearty meal, Ades embodies the essence of Eritrea's rich culinary heritage. Experience the invigorating zest of Ades and embark on a journey of flavor that celebrates the unique spirit of Eritrea.

Here's a recipe for Lentil Soup, commonly known as "Ades" in Eritrea, flavored with onions, garlic, and spices:

Ingredients:

• 1 cup dried lentils, rinsed and drained
• 4 cups vegetable broth or water
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh lemon wedges for serving
• Chopped fresh cilantro or parsley for garnish (optional)

Instructions:

1- Heat olive oil in a large pot over medium heat. Add chopped onion and cook until softened, about 5 minutes.

2- Add minced garlic to the pot and cook for another 1-2 minutes until fragrant.

3- Stir in ground cumin, ground coriander, turmeric, and paprika. Cook the spices with the onions and garlic for 1-2 minutes to toast and enhance their flavors.

4- Add the rinsed lentils to the pot and stir to coat them with the onion and spice mixture.

5- Pour in the vegetable broth or water and bring the mixture to a boil.

6- Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes, or until the lentils are tender.

7- Once the lentils are cooked, use an immersion blender or transfer a portion of the soup to a blender and blend until smooth. If you prefer a chunkier soup, you can skip this step.

8- Season the soup with salt and pepper to taste.

9- Serve the Ades hot, garnished with fresh cilantro or parsley if desired, and accompanied by lemon wedges for squeezing over the soup just before eating.

Enjoy your flavorful Eritrean Lentil Soup, Ades!

Nutritional Values:

Here are the approximate nutritional values for the main ingredients used in the Eritrean Lentil Soup (Ades) recipe:

Dried Lentils (1 cup, cooked):

• Calories: 230
• Protein: 18g
• Carbohydrates: 40g
• Fiber: 16g
• Fat: 1g

benefits: Rich in protein, fiber, and essential nutrients, lentils promote heart health, aid in digestion, and provide sustained energy due to their complex carbohydrates.

Onion (1 large):

• Calories: 60
• Protein: 2g
• Carbohydrates: 14g
• Fiber: 3g
• Fat: 0g

benefits: Onions are packed with antioxidants and anti-inflammatory compounds, supporting immune function, heart health, and may even help reduce the risk of certain cancers.

Garlic (3 cloves):

• Calories: 13
• Protein: 0.6g
• Carbohydrates: 3g
• Fiber: 0.2g
• Fat: 0g

benefits:Garlic is renowned for its immune-boosting properties, antimicrobial effects, and potential to lower blood pressure and cholesterol levels, contributing to overall cardiovascular health.

Olive Oil (2 tablespoons):

• Calories: 240
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 28g

benefits:Olive oil is a source of monounsaturated fats, which can help improve heart health by reducing inflammation and LDL cholesterol levels. It also contains antioxidants that protect cells from damage.

Ground Cumin (1 teaspoon):

• Calories: 8
• Protein: 0.4g
• Carbohydrates: 1.4g
• Fiber: 0.2g
• Fat: 0.5g

benefits:Cumin is rich in antioxidants and may aid digestion, improve blood sugar control, and possess antimicrobial properties, potentially promoting overall health and well-being.

Ground Coriander (1 teaspoon):

• Calories: 5
• Protein: 0.2g
• Carbohydrates: 1g
• Fiber: 0.6g
• Fat: 0.3g

benefits:Coriander is known for its antioxidant properties, digestive benefits, and potential to lower blood sugar levels and promote heart health.

Ground Turmeric (1/2 teaspoon):

• Calories: 4
• Protein: 0.1g
• Carbohydrates: 0.8g
• Fiber: 0.2g
• Fat: 0.1g

benefits:Turmeric contains curcumin, a potent anti-inflammatory compound that may help alleviate joint pain, support brain health, and reduce the risk of chronic diseases such as heart disease and cancer.

Paprika (1/2 teaspoon):

• Calories: 3
• Protein: 0.1g
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Fat: 0.1g

benefits:Paprika is a good source of antioxidants, particularly vitamin C and carotenoids, which can help support immune function, eye health, and skin health.

These values are approximate and may vary based on factors such as specific brands and preparation methods.