浓郁的金色小麦舒巴特汤：哈萨克斯坦的美味佳肴
(Hearty Golden Wheat Shubat Soup: A Kazakh Delight)
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食材
-
1 cup Whole wheat berries
(Rinse before use to remove debris)
-
4 cups Shubat (fermented camel milk)
(Traditional fermented milk adding tangy flavor)
-
2 medium 胡萝卜
(Peeled and finely diced)
-
1 medium 黄洋葱
(切碎)
-
3 cloves 大蒜瓣
(剁碎的)
-
2 tbsp 葵花籽油
(for sautéing vegetables)
-
2 tbsp 新鲜的莳萝
(切碎以作装饰)
-
1 tsp 盐
(根据个人口味)
-
½ tsp 黑胡椒
(新鲜磨碎)
-
1 tbsp 柠檬汁
(Optional, adds brightness to the soup)
(Rinse before use to remove debris)
(Traditional fermented milk adding tangy flavor)
(Peeled and finely diced)
(切碎)
(剁碎的)
(for sautéing vegetables)
(切碎以作装饰)
(根据个人口味)
(新鲜磨碎)
(Optional, adds brightness to the soup)
营养
- 份量: 4
- 每份大小: 1碗（350毫升）
- Calories: 280 kcal
- Carbohydrates: 45 g
- Protein: 10 g
- Fat: 6 g
- Fiber: 7 g
- Sugar: 6 g
- Sodium: 350 mg
- Cholesterol: 5 mg
- Calcium: 150 mg
- Iron: 3.2 mg
制作步骤
-
1 - Soak Wheat:
Rinse whole wheat berries thoroughly. Soak them in cold water for at least 20 minutes to soften, then drain.
-
2 - Boil Wheat:
In a pot, add the soaked wheat berries and 3 cups of water. Boil gently over medium heat until the wheat is tender but chewy, about 25-30 minutes. Drain excess water.
-
3 - Sauté Vegetables:
Heat sunflower oil in a pan over medium heat. Sauté onions, carrots, and garlic until they become soft and aromatic, about 7 minutes.
-
4 - Combine Ingredients:
Gently combine the cooked wheat berries with the sautéed vegetables in the pot. Pour in the shubat and stir gently.
-
5 - Simmer Soup:
Place the pot on low heat and simmer the soup gently for about 10 minutes. Do not boil vigorously to preserve the fermented flavor.
-
6 - Season and Serve:
Add salt, black pepper, and optional lemon juice to taste. Ladle soup into bowls and garnish with fresh chopped dill. Serve warm.
Rinse whole wheat berries thoroughly. Soak them in cold water for at least 20 minutes to soften, then drain.
In a pot, add the soaked wheat berries and 3 cups of water. Boil gently over medium heat until the wheat is tender but chewy, about 25-30 minutes. Drain excess water.
Heat sunflower oil in a pan over medium heat. Sauté onions, carrots, and garlic until they become soft and aromatic, about 7 minutes.
Gently combine the cooked wheat berries with the sautéed vegetables in the pot. Pour in the shubat and stir gently.
Place the pot on low heat and simmer the soup gently for about 10 minutes. Do not boil vigorously to preserve the fermented flavor.
Add salt, black pepper, and optional lemon juice to taste. Ladle soup into bowls and garnish with fresh chopped dill. Serve warm.
关于 浓郁的金色小麦舒巴特汤：哈萨克斯坦的美味佳肴 :的更多信息
Golden Wheat Shubat Soup: A Taste of Kazakh Tradition
This soup beautifully blends nutrient-rich whole wheat berries and traditional Kazakh fermented milk, shubat, crafting a hearty dish reflective of Central Asian heritage. Wheat berries provide chewy texture and fiber, while shubat offers a tangy depth enriched by fermentation—a practice from nomadic cultures leveraging dairy’s preservation.
The combined use of sautéed aromatic vegetables such as onion, carrot, and garlic gently sweetens and balances the inherent tartness of shubat. Fresh dill adds a herbaceous lift that perfectly complements this warm comforting bowl. Traditionally, the fermentation process used for shubat symbolizes adaptability and resourcefulness in Kazakhstan's harsh climate.
While fermentation might intimidate beginners, using ready-made shubat simplifies preparation, opening a unique flavor journey. This soup offers a high-fiber, high-protein meal option with probiotic benefits from shubat—excellent for digestive wellness.
Tips:
- Soak wheat longer for faster cooking.
- Avoid boiling aggressively to retain probiotic qualities of shubat.
Savor this soup on chilly days for a nourishing, cultural dining experience that connects you to the rich pastoral Kazakh lifestyle.
