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Middle Eastern Bean Soup

Middle Eastern Bean Soup

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.

Servings

6 servings

Prep Time

30 minutes

Total Time

30 minutes

Ingredients

  • 2tablespoons extra-virgin olive oil
  • 1 1/2cups chopped onion
  • 1cup chopped carrot
  • 2cloves garlic, minced
  • 1tablespoon za’atar
  • 1tablespoon chopped fresh oregano or 1 teaspoon dried
  • 1/4teaspoon salt
  • 4cups low-sodium chicken broth
  • 115-ounce can butter beans, rinsed
  • 115-ounce can chickpeas, rinsed
  • 3/4cup cooked crumbled merguez sausage
  • 1cup chopped tomato
  • 1cup chopped zucchini
  • 1tablespoon lemon juice

Instructions

  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.

Tips

Merguez sausage, made from lamb, is seasoned with a blend of spices including red chiles, garlic, cumin, coriander, caraway and paprika.

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.

Refrigerate for up to 3 days.

Nutrition Facts

Per serving (recipe makes 6 servings)

Calories 280kcal
Carbohydrate Total 30g
Total Sugars 5g
Added Sugars 0g
Fiber 7g
Total Fat 14g
Saturated Fat 4g
Mono Saturated Fat 4g
Cholesterol 17mg
Sodium 562mg
Protein 13g
Potassium 701mg
Calcium 77mg
Folate 58mcg
Omega-6 1g
Vitamin E 2mg
Zinc 1mg
Vitamin B3 3mg