If you ever wanted to eat hummus for dinner, now’s your chance. This vegetarian soup is a Mediterranean feast in a bowl with falafel flavors, fresh peppers and seasonings like cumin and cayenne. Serve with toasted pita wedges for dipping, and add fresh veggies and a generous helping of feta cheese on top.
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Ingredients
Soup
-
2
tablespoons butter
-
2
cups diced yellow onions
-
1
medium yellow bell pepper, chopped
-
1
teaspoon ground cumin
-
1
teaspoon ground coriander
-
3/4
teaspoon salt
-
1/8
teaspoon ground red pepper (cayenne)
-
1
can (19 oz) Progresso™ chick peas, drained, rinsed
-
4
cloves garlic
-
3
cups Progresso™ vegetable broth (from 32-oz carton)
-
2
tablespoons tahini paste
-
1
tablespoon fresh lemon juice
Toppings, as Desired
-
1
plum (Roma) tomato, diced
-
1/2
cup crumbled feta cheese (2 oz)
-
1/2
cup plain yogurt
-
1/4
cup chopped fresh cilantro leaves
-
1/4
cup chopped fresh Italian (flat-leaf) parsley
-
1
lemon, cut into wedges
Steps
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-
1
In 5-quart Dutch oven, melt butter over medium-high heat. Add onions, bell pepper, cumin, coriander, salt and red pepper; cook 6 to 8 minutes, stirring frequently, until onions are tender. Stir in chick peas and garlic; cook and stir 1 minute.
-
2
Stir in broth; heat to boiling over high heat. Cook and stir 1 minute. Remove from heat. Stir in tahini.
-
3
In blender, place half of mixture at a time. Cover; blend on high speed 1 to 2 minutes or until smooth. Stir lemon juice into entire mixture. Top with tomato, feta cheese, yogurt, cilantro and parsley; serve with lemon wedges.
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Expert Tips
-
Tahini is roasted sesame seed paste, and much like natural nut butters, it should be thoroughly stirred before each use. Cover and refrigerate up to 3 months.
-
For this soup, the toppings are everything. Fresh, bright and fun—they add beauty and flavor that can’t be beat.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Cup
- Calories
- 170
- Calories from Fat
- 80
- Total Fat
- 9g
- 14%
- Saturated Fat
- 4 1/2g
- 22%
- Trans Fat
- 0g
- Cholesterol
- 20mg
- 7%
- Sodium
- 680mg
- 29%
- Potassium
- 270mg
- 8%
- Total Carbohydrate
- 15g
- 5%
- Dietary Fiber
- 3g
- 11%
- Sugars
- 6g
- Protein
- 5g
- Vitamin A
- 10%
- 10%
- Vitamin C
- 45%
- 45%
- Calcium
- 15%
- 15%
- Iron
- 8%
- 8%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22DoubleClick_85b6dd00-9c06-42a8-93c5-4fe5bd1c7f19\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22rd5232e9a49284ad8819cb81a879a516f\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpBottomAd\x22,\x22deferredContainerView\x22\x3a\x22DoubleClick\x22\x7d,\x22viewName\x22\x3a\x22DoubleClick\x22\x7d');
var configuration = {"adId":"OMP/tablespoon/recipes/728x90_BTF_RDP4thAd-LeaderboardFlex","minPageWidth":"1000","maxPageWidth":"9999","defaultMinPageWidth":"1000","defaultMaxPageWidth":"9999","enableLyticsIntegration":true,"lyticsWaitTimeThreshold":5000,"size":"[[970, 250], [970, 90], [728, 90]]","refreshWhenViewed":false,"adContainerId":"258ee37a-273f-4614-8aad-e8b915218260","doubleClickAdContainerId":"4ec66c3a-848e-4e4d-9819-bb7d093c964b","adCaptionText":"Advertisement","networkCode":"/15704463/","relevantMetadata":["Progresso Soup","Dinner","Yogurt"],"privacyOptOut":false};
var moduleName = 'doubleClick';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
