Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

Per Serving Moroccan Bean Soup
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

1. 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.
2. Add the diced tomatoes, chickpeas, and vegetable broth, and bring to boiling. Cover and simmer over low heat for 20 minutes.
3. 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