Moroccan Bean Soup
Per ServingMoroccan 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
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.
