Lebanese Mixed-Bean Soup (Makhlouta)
Makhlouta is a Lebanese winter dish that brings legumes and grains together in a single pot, and it is known as the seven grains for the variety of its ingredients.
We present it here plant-based as it is in its origin, relying on caramelized onion and pomegranate molasses to build a deep flavor without meat stock.
Soak the chickpeas and the red and white beans in plenty of water overnight, and soak the bulgur separately in twice its volume of water, because soaking softens the skin, shortens the cooking time, and makes the texture uniform.
Drain and rinse the soaked legumes, and set the lentils and rice aside without soaking, as they cook quickly and do not need a long soak.
Heat the olive oil in a wide pot and stir the onion over medium heat until it turns deep golden, as caramelizing gives the makhlouta its foundational depth of flavor.
Add the drained legumes, 1600 ml of water, the salt, and the spices, bring the mixture to a boil, then lower the heat, cover the pot, and let the mixture cook for a full hour until the beans soften.
Add the bulgur, rice, lentils, 800 ml of water, and the pomegranate molasses, cover the pot, and cook for 45 minutes, stirring from time to time, until the consistency thickens and the grains set.
Taste and adjust the salt, and serve the makhlouta warm, as it thickens further after resting and can be thinned with a little hot water when reheating.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Lebanese Mixed-Bean Soup (Makhlouta), and how to fix them:
Uncover the pot and cook over medium heat for a few extra minutes, as the bulgur and rice absorb the liquid and thicken the consistency.
Usually because the salt or acid was added early or the soak was short, so continue cooking with hot water until they fully soften.
Add an extra teaspoon of pomegranate molasses at the end, as long cooking drives off its acidity.
Keep it in an airtight container for up to 4 days, and add hot water when reheating because it thickens.
Freeze it for up to 3 months, and thaw it in the refrigerator, then reheat it over gentle heat with stirring.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| coarse bulgur | fine bulgur | 45 g | An option for those who cannot find the coarse type, but the texture becomes a little smoother |
| pomegranate molasses | lemon juice | 15 ml | An acidity substitute when molasses is absent, with loss of the touch of sweetness |
| white beans | cannellini beans | 100 g | A close substitute in texture and size |
| olive oil | neutral vegetable oil | 45 ml | A practical substitute with the loss of the distinctive olive flavor |
| Ingredient | 2 servings | 4 servings (base) | 8 servings |
|---|---|---|---|
| Dry soaked chickpeas | 33 g | 100 g | 200 g |
| Soaked red kidney beans | 33 g | 100 g | 200 g |
| Soaked white beans | 33 g | 100 g | 200 g |
| Brown lentils | 17 g | 50 g | 100 g |
| Coarse bulgur | 15 g | 45 g | 90 g |
| Chopped onion | 50 g | 150 g | 300 g |
| Water | 800 ml | 2400 ml | 4800 ml |
| Pomegranate molasses | 7 ml | 20 ml | 40 ml |
Caramelizing the onion to a deep golden color is the key to the flavor, so do not rush it. And the pomegranate molasses is added at the end of cooking so its distinctive sour taste stays clear.
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