د . إAEDSRر . س

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

Article Featured Image

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.

Screenshot 2019 05 27 At 13 09 12

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.

Screenshot 2019 05 27 At 13 09 22

et voilà!

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

READ NEXT: 6 Beloved Maltese Recipes Made Healthier

You may also love

View All