Diabetes Forecast

Moroccan Bean Soup

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
  • 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.

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