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LOVIN KITCHEN: ‘Kusksu Bil-Ful’ With A Modern Twist – How To Prepare A Healthy Version Of The Traditional Comfort Food

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You can’t say that you’re Maltese and not know what kusksu bil-ful is. A delicious tomato-based soup with bead-like pasta, fresh broad beans, and fresh local ġbejniet (and in my household, a poached egg), the traditional Maltese delicacy is comfort in a bowl.

Every Maltese person has their own signature version of kusksu bil-ful, but with intolerances settling on our island and carb-phobias popping their ugly heads, the Lovin Kitchen decided to get creative and add a modern twist to the Maltese recipe.

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Hungry yet? Me too!

One of the main changes you’ll notice is we’re replacing pasta with buckwheat. Gluten-free, high in protein and fibre and low in carbs, buckwheat is available at most local supermarkets and health food stores.

Without further ado, here’s how to prepare our healthy ‘not-kusksu salad’

Ingredients

  • Buckwheat (150 grams)
  • One spring onion
  • Two tomatoes
  • Two cloves of garlic
  • Broad beans (50 grams)
  • A handful of basil
  • Two fresh ġbejniet
  • Two cups of rucola
  • One egg
  • One teaspoon of kunserva
  • One teaspoon of apple cider vinegar
  • Three tablespoons of olive oil
  • Salt & Pepper

Directions

Sautée garlic in olive oil and toast the buckwheat. Add enough water to cover the buckwheat and cover with a lid. Cook for six minutes and drain from excess water.

In a food processor, add fresh tomato, half a teaspoon of kunserva, pepper, salt, a tablespoon of olive oil, a tablespoon of apple cider vinegar, and blend into a saucy vinaigrette.

Dress the buckwheat (once cooled) with the vinaigrette. Chop the spring onions and add freshly-peeled broad beans.

And now, for the plating! Chop the fresh ġbejna into the buckwheat mix, place onto a bed of rucola and top with a poached egg. Season with pepper, salt and any left over vinaigrette.

If you’re feeling extra and want to impress your friends, blend the ġbejna into a creamy mixture and set aside.

In the centre of the plate, add a layer of buckwheat mixture, a layer of creamed ġbejna, another layer of buckwheat mixture and a layer of broad beans tossed in pesto. Season with pepper, salt and basil.

Serve with a rucola, tomato and peppered ġbejna salad topped with a poached egg. Season with a tomato vinaigrette, crushed pepper and salt.

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et voilà!

Tag someone who’d love to check this recipe out!

READ NEXT: 6 Beloved Maltese Recipes Made Healthier

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