Lablabi is a hearty Tunisian chickpea soup renowned for its robust flavors and comforting appeal. This traditional dish is seasoned with garlic, cumin, and harissa, offering a tantalizing blend of spices. It is often garnished with a poached egg and pieces of stale bread, adding layers of texture and richness to the dish. Lablabi traces its origins to Tunisia, where it has been cherished for generations as a nourishing and satisfying meal. With its roots in North African cuisine, Lablabi has evolved into a beloved staple enjoyed by many around the world for its simplicity, warmth, and delightful flavors.

Ingredients:

- 2 cups dried chickpeas

- 6 cups water

- 4 cloves garlic, minced

- 1 tablespoon ground cumin

- 2 tablespoons harissa paste

- Salt, to taste

- 4 large eggs

- Stale bread, for serving

- Olive oil, for drizzling

- Fresh cilantro or parsley, chopped (optional, for garnish)

Method:

- Rinse the dried chickpeas under cold water, then place them in a large pot with 6 cups of water. Bring to a boil over high heat, then reduce the heat to low and simmer for about 1.5 to 2 hours, or until the chickpeas are tender.

- Once the chickpeas are cooked, add the minced garlic, ground cumin, and harissa paste to the pot. Stir well to combine, then season with salt to taste.

- In a separate pot, bring water to a simmer. Crack each egg into a small bowl or cup, then carefully slide the eggs, one at a time, into the simmering water. Poach the eggs for about 3-4 minutes, or until the whites are set but the yolks are still runny.

- To serve, ladle the chickpea soup into bowls. Top each bowl with a poached egg and pieces of stale bread. Drizzle with olive oil and sprinkle with chopped cilantro or parsley, if desired. Serve hot and enjoy!

Nutrition Value:

Dried Chickpeas:

  - Calories: 720 kcal

  - Carbohydrates: 120g

  - Protein: 36g

  - Fat: 12g

  - Sodium: 40mg

  - Cholesterol: 0mg

  - Vitamins: Rich in vitamin B6, folate, and vitamin K

  - Minerals: Excellent source of iron, magnesium, phosphorus, and zinc

Benefit: Chickpeas are high in protein and fiber, aiding in digestion and providing sustained energy. They also contain essential minerals for bone health and iron for oxygen transport in the body.

Water:

  - No significant nutritional content

Benefit: Essential for hydration and various bodily functions.

Garlic:

  - Calories: 18 kcal

  - Carbohydrates: 4g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 2mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C, vitamin B6, and manganese

  - Minerals: Contains selenium and small amounts of calcium, phosphorus, and potassium

Benefit: Garlic has antioxidant properties and may help boost the immune system and reduce the risk of certain chronic diseases.

Ground Cumin:

  - Calories: 22 kcal

  - Carbohydrates: 3g

  - Protein: 1g

  - Fat: 1g

  - Sodium: 10mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C and vitamin K

  - Minerals: Good source of iron, manganese, and calcium

Benefit: Cumin may aid digestion, improve blood sugar control, and provide antioxidants.

Harissa Paste:

  - Calories: 30 kcal

  - Carbohydrates: 5g

  - Protein: 1g

  - Fat: 1g

  - Sodium: 115mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C

  - Minerals: Small amounts of iron and calcium

Benefit: Harissa paste adds flavor and spice to the dish and may have anti-inflammatory properties due to ingredients like chili peppers.

Salt:

  - Calories: 0 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: Varies based on quantity added

  - Cholesterol: 0mg

Benefit: Provides flavor enhancement but should be consumed in moderation to maintain healthy sodium levels.

Eggs:

  - Calories: 312 kcal (for 4 large eggs)

  - Carbohydrates: 1g

  - Protein: 28g

  - Fat: 20g

  - Sodium: 324mg

  - Cholesterol: 932mg

  - Vitamins: Rich in vitamins A, B2, B12, and D

  - Minerals: Contains iron, phosphorus, and selenium

Benefit: Eggs are a complete protein source and provide essential vitamins and minerals necessary for overall health, including brain function and muscle maintenance.

Stale Bread:

  - Calories: Varies based on type and quantity

  - Carbohydrates: Varies

  - Protein: Varies

  - Fat: Varies

  - Sodium: Varies

  - Cholesterol: Varies

Benefit: Bread provides carbohydrates for energy and can be a source of dietary fiber, depending on the type used.

Olive Oil:

  - Calories: 120 kcal (per tablespoon)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 14g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin E and vitamin K

  - Minerals: Rich in monounsaturated fats and antioxidants

Benefit: Olive oil is a healthy fat that may help reduce the risk of heart disease and inflammation. It adds richness and flavor to dishes.

Fresh Cilantro or Parsley:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: High in vitamins A, C, and K

  - Minerals: Contains calcium, potassium, and magnesium

Benefit: Fresh herbs add brightness and flavor to dishes and provide small amounts of vitamins and minerals. Cilantro may aid digestion, while parsley is high in antioxidants.