By the Plate: Moroccan Bean Soup
August is the time to regroup from your summer vacation and think abouteating healthy at work or school. You easily can carry this hearty soup in a thermos or reheat it in an office microwave oven. The soup has a nice kick to it and a healthy dose of fiber. It should keep you awake and feeling satisfied throughout the afternoon.
Full Meal
Calories: | Carbohydrate: gBy the Plate Foods Include
Per ServingMoroccan Bean Soup |
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---|---|---|
Makes: 8 servings | ||
Serving Size: 1 cup | ||
Calories | 140 | |
Fat | 3 | g |
Saturated Fat | 0.3 | g |
Carbohydrate | 23 | g |
Fiber | 6 | g |
Sugars | 6 | g |
Cholesterol | 0 | mg |
Sodium | 310 | mg |
Potassium | 355 | mg |
Protein | 6 | g |
Phosphorus | 145 | mg |
Choices: Starch 1, Vegetable 1, Lean Meat 1 |
Moroccan Bean Soup
- Makes: 8 servings
- Serving Size: 1 cup
- Preparation Time: 15 minutes
- Cooking Time: 30 minutes
Ingredients
2 | tsp. | olive oil |
1 | med. | onion, chopped |
2 | garlic cloves, minced | |
2 | tsp. | ground cumin |
1/4 | tsp. | ground coriander |
1/4 | tsp. | kosher salt |
1/4 | tsp. | freshly ground black pepper |
1 | can | (14.5 oz.) diced tomatoes |
2 | cans | (15 oz. each) chickpeas, |
drained and rinsed | ||
4 | cups | fat-free, low-sodium vegetable broth |
1/2 | tsp. | harissa or hot chili paste (optional) |
Zest and juice of 1/2 lemon |
Directions
- In a large saucepan, heat the olive oil over medium heat. Add the onion and garlic, and sauté for 5 to 6 minutes. Add the cumin, coriander, salt, and black pepper, and sauté for 1 minute more.
- Add the diced tomatoes, chickpeas, and vegetable broth, and bring to boiling. Cover and simmer over low heat for 20 minutes.
- Stir in the harissa, if using, and the lemon zest and juice. Remove the soup from the heat and serve, or pack in a thermos for lunch to go.
Additional Foods in This Meal
Spinach Salad
1 cup spinach, 1/4 cup sliced red onion, 1/4 cup sliced mushrooms, 1 Tbsp. fat-free Italian dressing, 1 tsp. toasted sunflower seeds
- Per Serving
- Calories: 45
- Carbohydrate: 7g
- Choices: Vegetable 1, Fat 0.5
Green Grapes
- Per Serving
- Calories: 30
- Carbohydrate: 7g
- Choices: Fruit 0.5
Wheat Thins
- Per Serving
- Calories: 95
- Carbohydrate: 14g
- Choices: Starch 1