North African Chickpea and Harissa Soup - 27g Carbs, 4g Fiber
Recipe By:
Serving Size: 4
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) - Lower Carbs
1 bulb garlic
extra-virgin olive oil
4 tomatoes
sea salt
freshly ground black pepper
4 1/2 cups stock -- chik'n or vegetable
1 3/4 cups cooked chickpeas
1 teaspoon cumin seeds -- roasted and ground
4 teaspoons harissa -- or sambal oelek, or hot sauce
2 Tablespoons finely chopped flat-leaf parsley
1 Tablespoon shredded mint leaves
1 Tablespoon diced red onion
Preheat oven to moderate 350F. Cut top off garlic bulb, drizzle with a little olive oil, and wrap in foil. Cut tomatoes in half lengthwise,drizzle with a little olive oil, season with salt and pepper.Roast garlic and tomatoes for 30 minutes, or until garlic is soft and tomato is soft and colored. Unwrap and squeeze roasted garlic cloves from their skins. Discard skins.In a large pot, bring stock, chickpeas, garlic, and tomato to boiling point. Stir in cumin, 1 teaspoon salt, 1/2 teaspoon pepper, and harissa and simmer for 10 minutes. Taste and if necessary, adjust seasoning. Swirl in herbs, dice onion, and 4 teaspoons olive oil, and serve soup with crusty bread. Additions can include a poached egg, shreed [2Favorite], or crispy[brkFavorite] strips, depending on your preference.
Serves 4
Cuisine: "North African/Maghreb"
Source: "Stir by Christine Manfield, 2001"
S(Formatted by Chupa Babi): "Oct 2012"
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Per Serving (excluding unknown items): 152 Calories; 2g Fat (13.9%calories from fat); 8g Protein; 27g Carbohydrate; 4g Dietary Fiber; 0mgCholesterol; 20mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;1 Vegetable; 0 Fat
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