Middle Eastern Bean Soup

Middle Eastern Bean Soup

2 Reviews
From: EatingWell Magazine, September/October 2016

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.

Ingredients 6 servings

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  • 2 tablespoons extra-virgin olive oil
  • 1½ cups chopped onion
  • 1 cup chopped carrot
  • 2 cloves garlic, minced
  • 1 tablespoon za’atar (see Tips)
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried
  • ¼ teaspoon salt
  • 4 cups low-sodium chicken broth
  • 1 (15 ounce) can butter beans, rinsed
  • 1 (15 ounce) can chickpeas, rinsed
  • ¾ cup cooked crumbled merguez sausage (see Tips)
  • 1 cup chopped tomato
  • 1 cup chopped zucchini
  • 1 tablespoon lemon juice

Preparation

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  1. 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.
  2. 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.
  3. Stir in tomato, zucchini and lemon juice. Cover and cook 5 minutes more.
  • 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 ¼ 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 information

  • Serving size: about 1⅓ cups
  • Per serving: 280 calories; 14 g fat(4 g sat); 7 g fiber; 30 g carbohydrates; 13 g protein; 58 mcg folate; 17 mg cholesterol; 5 g sugars; 0 g added sugars; 3,986 IU vitamin A; 16 mg vitamin C; 77 mg calcium; 3 mg iron; 562 mg sodium; 701 mg potassium
  • Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (27% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, 1½ vegetable, ½ lean meat, ½ high fat meat, 1 fat

Reviews 2

June 20, 2017
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By: EatZaatar
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!
October 02, 2016
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By: Sirena Mehall
In general a good soup recipe. Serving size seems a little small. It's a better options for lunch in the cool fall months.
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