Aromatic Middle Eastern Soup
From EatingWell: January/February 1996
Infusing canned broth with spices creates a heady aromatic broth that is the perfect base for this simple soup.
- 2 cloves garlic, unpeeled
- 1 teaspoon whole coriander seeds
- 1 teaspoon whole cumin seeds
- 1 teaspoon black peppercorns
- 1/8 teaspoon crushed red pepper
- 1/4 teaspoon turmeric
- 1 cinnamon stick
- 1 46-ounce or 3 14-ounce cans reduced-sodium chicken broth
- 1 tablespoon extra-virgin olive oil
- 1 large or 2 medium onions, chopped (1 1/2 cups)
- 1/2 cup basmati rice, or bulgur
- 1 lemon
- 1 8-ounce can chickpeas, rinsed
- Freshly ground pepper, to taste
- 1/4 cup slivered fresh mint leaves, for garnish
- Crush garlic cloves with the flat of a chef’s knife (do not peel). Crush coriander, cumin and peppercorns with a heavy saucepan. Tuck the garlic, crushed spices, red-pepper flakes and turmeric into a tea infuser (or cheesecloth bag) and place it in a large saucepan. Add cinnamon stick to the pan and pour in broth. Bring to a boil. Boil, uncovered, until reduced to 4 cups, 15 to 20 minutes.
- Heat oil in a large heavy pot over medium heat. Add onions and cook, stirring, until softened and very lightly colored, 3 to 5 minutes. Add rice or bulgur and stir for 1 minute.
- Pour in the reduced broth (including the tea infuser and the cinnamon stick) and bring to a simmer. Cover and simmer over low heat until the rice or bulgur is tender, 15 to 20 minutes.
- Cut 4 slices from the lemon and reserve for garnish. Juice the remaining lemon to flavor the soup. Stir chickpeas into the soup and heat through. Remove the tea infuser and cinnamon stick. Season the soup to your taste with lemon juice and ground pepper. Ladle into bowls and garnish with lemon slices and mint.
Per serving: 221 calories; 6 g fat (1 g sat, 3 g mono); 5 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 10 g protein; 6 g fiber; 219 mg sodium; 185 mg potassium.
Nutrition Bonus: Vitamin C (45% daily value).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1 fat
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Middle Eastern
- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- Preparation/ Technique
- Everyday favorites
- Type of Dish
- January/February 1996