This healthy Middle Eastern-inspired bean soup recipe features chickpeas, butter beans and a healthy dose of oregano and za'atar. If you can't find lamb merguez sausage, try using chorizo or andouille sausage instead.

Hilary Meyer
Source: EatingWell Magazine, September/October 2016

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat oil in a large pot over medium-high heat. Add onion, carrot and garlic; cook, stirring occasionally, until the vegetables are starting to soften, 3 to 4 minutes. Add za'atar, oregano and salt; cook, stirring, for 1 minute.

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  • Add broth, butter beans and chickpeas; bring to a boil. Reduce heat to a simmer, stir in sausage; cover and cook until the vegetables are tender, about 10 minutes.

  • Stir in tomato, zucchini and lemon juice. Cover and cook 5 minutes more.

Tips

Make Ahead Tip: Refrigerate for up to 3 days.

Spice blends like za'atar give you big flavor from just one ingredient. Za'atar is a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs; look for it in the bulk-spice section of natural-foods stores, in specialty-foods stores or online. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with 1/4 tsp. salt.

Merguez sausage, made from lamb, is seasoned with a blend of spices including red chiles, garlic, cumin, coriander, caraway and paprika. Look for it near other specialty sausages in well-stocked supermarkets or online at dartagnan.com.

Nutrition Facts

280 calories; protein 13.3g 27% DV; carbohydrates 30.2g 10% DV; exchange other carbs 2; dietary fiber 6.5g 26% DV; sugars 4.6g; fat 13.6g 21% DV; saturated fat 4.1g 20% DV; cholesterol 17.2mg 6% DV; vitamin a iu 3985.6IU 80% DV; vitamin c 16mg 27% DV; folate 57.8mcg 15% DV; calcium 76.8mg 8% DV; iron 2.8mg 16% DV; magnesium 33.5mg 12% DV; potassium 701mg 20% DV; sodium 562.4mg 23% DV; thiamin 0.1mg 8% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
06/27/2017
This soup was amazing and I love the addition of za'atar! Just wanted to add to your note about shopping for za'atar - quality of ingredients vary greatly and many companies include fillers and artificial ingredients in their za'atar (yuck!). If buying online be sure to search for quality Za'atar Za'atar with no fillings pure Za'atar or zaatar no salt. www.eatzaatar.com is my favorite source! Read More
Rating: 4 stars
10/02/2016
In general a good soup recipe. Serving size seems a little small. It's a better options for lunch in the cool fall months. Read More