Hummus Soup - 33g Carbs, 6g Fiber, 3g Sugar
From: www.cookinglight.com - Ann Taylor Pittman November 2016
That's right—we turned the dip of the decade into a soup that's savory, silky, and garlicky good. A portion of the chickpeas are reserved and toasted in a skillet to offer some chew—a nice textural contrast to the creaminess of the pureed soup. If the soup feels a little too thick, adjust by blending in more water, 1/4 cup at a time. You can make the soup a day or two ahead, but you'll definitely need to adjust the texture, as it will over thicken upon standing. Make the toasted chickpea topping up to a day ahead; store in an airtight container at room temperature. For the sake of your sanity, purchase tahini in a jar with a wide mouth; narrow tops make it difficult to stir and spoon out what you need.
Active Time: 30 Min
Total Time: 30 Min
Serves: 6
Serving Size: about 3/4 cup soup, 1 Tbsp cheese, 2 Tbsp toasted chickpeas, and 1 tsp oil
1/4 cup extra-virgin olive oil, divided
1 cup chopped yellow onion (about 1 medium onion)
5 garlic cloves, minced
2 cups unsalted vegetable stock
1 3/4 cups water
1 1/8 tsp kosher salt, divided
2 (15 oz cans) unsalted chickpeas, drained, rinsed, and divided
1/8 teaspoon ground cumin
1/4 cup tahini (sesame paste)
1 1/2 Tbsp fresh lemon juice
6 Tbsp crumbled feta cheese
Heat 1 tablespoon olive oil in a large saucepan over medium. Add onion and garlic; cook, stirring often, until tender, about 4 minutes. Add vegetable stock, 1 3/4 cups water, and 1 teaspoon salt; bring to a simmer. Set aside 1 cup chickpeas; add remaining chickpeas to stock mixture. Cover and reduce heat to medium-low; simmer 10 minutes.
Meanwhile, heat 1 tablespoon oil in a small skillet over medium-high. Add reserved 1 cup chickpeas; cook, stirring occasionally, until toasted and browned, 8 to 10 minutes. Stir in cumin and remaining 1/8 teaspoon salt.
Pour stock mixture into a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender, and place a clean towel over opening in lid. Process until smooth. Add tahini and lemon juice; process until smooth. Ladle soup into 6 bowls; drizzle with remaining 2 tablespoons oil, and sprinkle with cheese and toasted chickpeas.
Serves: 6
Serving Size: about 3/4 cup soup, 1 Tbsp cheese, 2 Tbsp toasted chickpeas, and 1 tsp oil
Nutrition per Serving: 327 Calories, 17.4g Fat, 3.4g Sat Fat, 9g Mono fat, 3.3g Poly fat, 8mg Cholesterol, 564mg Sodium, 127mg Calcium, 2mg Iron, 33g Carbs, 6g Fiber, 3g Sugars, 12g Protein
Posted by: chefgloria1030@yahoo.com
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