Post by amirah on Apr 12, 2010 2:07:55 GMT -5
Chickpea, Bread, and Leek Soup with Harissa and Yogurt
Cooking Light, APRIL 2010
This hearty Middle Eastern-inspired soup is based on a favorite at Garden State Cart. Look for harissa—a fiery North African condiment incorporating chile peppers, tomatoes, and paprika—in tubes and cans at ethnic grocery stores and specialty shops.
Yield: 6 servings
4 large leeks (about 2 1/2 pounds)
2 tablespoons olive oil
4 teaspoons ground cumin
4 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
2 tablespoons chopped fresh flat-leaf parsley
4 1/2 cups cubed day-old bread (about 6 ounces)
3/4 cup plain low-fat yogurt
6 teaspoons harissa
1. Remove roots, outer leaves, and tops from leeks, leaving white and light green parts of each leek. Cut each leek in half lengthwise. Cut each half crosswise into thin slices. Rinse with cold water; drain.
2. Heat olive oil in a large Dutch oven over medium heat. Add leeks to pan; cook 10 minutes or until tender, stirring frequently. Add cumin and garlic; cook for 1 minute.
3. Add chicken broth and chickpeas; bring to a boil. Reduce heat to medium-low, and simmer 15 minutes. Stir in parsley. Place about 2/3 cup bread in each of 6 bowls; ladle about 1 1/3 cups soup over each serving. Combine 3/4 cup plain low-fat yogurt and 6 teaspoons harissa in a small bowl. Top each serving with 2 tablespoons yogurt mixture.
CALORIES 334 ; FAT 7.6g (sat 1.1g,mono 3.5g,poly 1.1g); CHOLESTEROL 2.5mg; CALCIUM 226mg; CARBOHYDRATE 57g; SODIUM 805mg; PROTEIN 11.8g; FIBER 6.7g; IRON 6mg
Cooking Light, APRIL 2010
This hearty Middle Eastern-inspired soup is based on a favorite at Garden State Cart. Look for harissa—a fiery North African condiment incorporating chile peppers, tomatoes, and paprika—in tubes and cans at ethnic grocery stores and specialty shops.
Yield: 6 servings
4 large leeks (about 2 1/2 pounds)
2 tablespoons olive oil
4 teaspoons ground cumin
4 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
2 tablespoons chopped fresh flat-leaf parsley
4 1/2 cups cubed day-old bread (about 6 ounces)
3/4 cup plain low-fat yogurt
6 teaspoons harissa
1. Remove roots, outer leaves, and tops from leeks, leaving white and light green parts of each leek. Cut each leek in half lengthwise. Cut each half crosswise into thin slices. Rinse with cold water; drain.
2. Heat olive oil in a large Dutch oven over medium heat. Add leeks to pan; cook 10 minutes or until tender, stirring frequently. Add cumin and garlic; cook for 1 minute.
3. Add chicken broth and chickpeas; bring to a boil. Reduce heat to medium-low, and simmer 15 minutes. Stir in parsley. Place about 2/3 cup bread in each of 6 bowls; ladle about 1 1/3 cups soup over each serving. Combine 3/4 cup plain low-fat yogurt and 6 teaspoons harissa in a small bowl. Top each serving with 2 tablespoons yogurt mixture.
CALORIES 334 ; FAT 7.6g (sat 1.1g,mono 3.5g,poly 1.1g); CHOLESTEROL 2.5mg; CALCIUM 226mg; CARBOHYDRATE 57g; SODIUM 805mg; PROTEIN 11.8g; FIBER 6.7g; IRON 6mg