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Resolution # 1:

Include Legumes in your soup as a main course for healthy weight loss.

Legumes include chickpeas, beans, lentils and split peas. We see them on the supermarket shelf next to the rice. They are low in glycemic index, meaning good for diabetics, and are high in fiber, lower in starch than noodles and rice  (but they are great too, just higher in carbohydrate). Don’t be alarmed by the additional carb in the couscous. Only a half a cup of cooked couscous is added to the soup.

So here goes on the nutrition facts:

Chickpeas: High in fiber and selenium which is cholesterol lowering. 1/2 cup of chickpeas has 8 grams of protein.  Glycemic Index 10.

High in insoluble fiber which creates the undigestible fiber (I know it sound unappealing) ..but it’s the undigestable fiber that creates bulk and short chain fatty acids in the colon , allowing your lower GI tract to function properly.

The next soup is a Moroccan soup with tomatoes, chickpeas,  carrots and cilantro in a rich chicken stock with tomatoes. Try Harissa, a spicy paste of paprika, coriander, mint and chiles. I use  1/8 teaspoon (a smidgeon) in the serving. Can’t eat  a spicy condiment? Omit and stick with the recipe.

Moroccan Chickpea Soup

  • 3 cups of chicken broth

  • 2-3 cups of peeled whole tomatoes

  • 2 carrots sliced

  • 2 zucchini sliced

  • 1 cup of chickpeas (if canned, drained and rinsed)

  • 1 bunch of cilantro chopped

  • 1 onion chopped or sliced

  • 1 teaspoon of ground coriander seed

  • 1 teaspoon of ground cumin

  • 1/2 teaspoon ground cinnamon

  • 1 teaspoon paprika

  • 1/4 teaspoon crushed red pepper flakes

  • 1/4 teaspoon of salt

  • Harissa (a spicy paste  found in ethnic stores or Trader Joe’s)

  • 1/2 cup Israeli couscous or Middle eastern couscous

  • 1 1/2  cups of shredded cooked chicken

Saute the onion, garlic and add the carrots, zucchini and spices and  continue to saute until onions are transparent and vegetables slightly soft. Add the broth, tomatoes, chickpeas  and continue to cook on moderate heat for 5 minutes or until the tomatoes are broken down.  Cook the couscous according to package directions.  Place a serving of couscous in the soup bowl and pour the soup over the couscous. Add the shredded chicken if desired. Garnish with chopped cilantro and Harissa, to taste ( approximately 1/2 teaspoon). 3-4 servings

 

NEXT POST: SPLIT PEA SOUP

 

 

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