Diabetes Forecast

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: 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


    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


    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

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