Fresh Mediterranean Hummus Soup

Name: Fresh Mediterranean Hummus Soup
Prep time: 40 min
Total time: 40 min
Yield: 6
Cuisine: Mediterranean
Ingredients: 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; 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

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Prep 40 min
Total 40 min
Servings 6

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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.

by: Tablespoon Kitchens

Updated Nov 9, 2018

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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

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.

Expert Tips

tip 1
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.
tip 2
For this soup, the toppings are everything. Fresh, bright and fun—they add beauty and flavor that can’t be beat.

Nutrition Information

170 Calories, 9g Total Fat, 5g Protein, 15g Total Carbohydrate, 6g Sugars

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

% Daily Value*:

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

*Percent Daily Values are based on a 2,000 calorie diet.