Trahanas (semolina soup)
Trahanas is one of the oldest foods in the eastern Mediterranean and Middle East. Its origins date back to ancient Greek and Roman times, when a similar mixture of grains and fermented milk was already being prepared to preserve it through the long winters. Historically, it was the main sustenance of shepherds and rural families, since its drying process allowed essential nutrients to be stored for months without refrigeration. Considered humanity's "first instant food", trahanas has traveled through the centuries, from Byzantine tables to becoming a comforting staple of traditional Greek and Cypriot cuisine.
Ingredients
Equipment
Method
- Peel the onions, chop them, add the tomatoes, bring everything to a boil and let cool.
- Mix in a bowl with the plant-based cream and the semolina.
- Once the dough is firm, spread the dough over a cloth, shape it into smaller mounds of dough, then let the dough rest.
- Roll out the trahanas, cut discs 4 cm in diameter and 5 mm thick,
- Let dry for 8 to 10 days. Keep them very dry, protected from moisture.
- Bring 2 L of water to a boil, add the trahana, stirring constantly, let it boil for 10 to 20 minutes.
- Season with a little salt to taste.
Notes
Chef's tip:
Perfect texture: If you prefer a creamier soup, you can blend part of the cooked trahana. For an extra touch of flavor, add a bit of vegan feta cheese or nutritional yeast right before serving. Nutrition (per 100g):
Calories: ~150 kcal (cooked)
Protein: 5g
Fat: 4g (healthy fats from the plant-based cream)
Carbohydrates: 24g (slow-release energy) Benefits of Trahana:
Long-lasting energy: Being rich in semolina, it provides complex carbohydrates that release energy steadily.
Digestive health: Natural fermentation and the use of plant-based ingredients make it a light, easy-to-digest option. Benefits according to Traditional Chinese Medicine (TCM):
Tonifying the Spleen: Semolina and cooked vegetables help strengthen the Earth element, improving nutrient absorption.
Comforting warmth: Helps disperse internal Cold and harmonize the Stomach.
Perfect texture: If you prefer a creamier soup, you can blend part of the cooked trahana. For an extra touch of flavor, add a bit of vegan feta cheese or nutritional yeast right before serving. Nutrition (per 100g):
Calories: ~150 kcal (cooked)
Protein: 5g
Fat: 4g (healthy fats from the plant-based cream)
Carbohydrates: 24g (slow-release energy) Benefits of Trahana:
Long-lasting energy: Being rich in semolina, it provides complex carbohydrates that release energy steadily.
Digestive health: Natural fermentation and the use of plant-based ingredients make it a light, easy-to-digest option. Benefits according to Traditional Chinese Medicine (TCM):
Tonifying the Spleen: Semolina and cooked vegetables help strengthen the Earth element, improving nutrient absorption.
Comforting warmth: Helps disperse internal Cold and harmonize the Stomach.