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Tirit (Tyrit) with Legume From Olga's Healthy Choice Recipe

Looking for an easy Tirit (Tyrit) with legume from Olga's Healthy Choice recipe? Learn how to make Tirit (Tyrit) with legume from Olga's Healthy Choice using healthy ingredients.


Submitted by AuroraOlga51

Makes 10 servings



This is a centuries old recipie from the Central Asiatic Steppe. They used to cook with lamb meat and with left overs including mainly bread. It is quite healthy as a soup which they used to have as breakfast. But I liked like a kind of rice-pilav density. It is quite rich and healthy. You may use vegetables in pieces in the stock, too. This dish can be served as side dishes to wild and poultry meats and/or red meat meals.

Recipe Ingredients for Tirit (Tyrit) with legume from Olga's Healthy Choice

250 g chicken breast
250 g vegetable stock
100 g chicken stock
1/2 cup Buckwheat Groats, Roasted, Dry
1/2 cup brown rice
1/2 cup boiled green lentils
1 cup boiled chickpea
1 tsp sea salt
1 tsp chili pepper
20 g garlic
100 g onion

Recipe Directions for Tirit (Tyrit) with legume from Olga's Healthy Choice

  1. Soak a night and boil and drain lentils and chickpeas in advance.

  2. In a large pan add sliced chicken meat, sliced onions, chopped garlic, and all other ingredients. Bring them to boil and lower the heat. Let it cook, till they all absorbs the liquid.

  3. You may add more stock and make a bit thick soup.

  4. Sauce: In a sauce pan put 1 tbsp unsalted butter (or olive oil or enriched vegetable oil with omega-3), add some black pepper, chili flakes, some dried or fresh mints (or herb mixture) and let them fry 2-3 minutes in low heat. (You may add a tsp full of tomatoe paste or red pepper paste to taste.)

  5. Decorate your plate with some sauce while serving.

Categories

Chicken, Asian, Advance

Nutrition Facts
Serving Size 119.9g
Amount Per Serving
Calories
220
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
21mg
7%
Sodium
257mg
11%
Potassium
407mg
12%
Total Carbohydrates
33.2g
11%
Dietary Fiber
7.9g
32%
Sugars
3.0g
Protein
16.2g
Vitamin A 1% Vitamin C 4%
Calcium 4% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in manganese
  • High in niacin
  • High in phosphorus
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