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Fresh Mediterranean Hummus Soup

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by: Tablespoon Kitchens
Updated Nov 9, 2018
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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.

Fresh Mediterranean Hummus Soup

  • Prep Time 40 min
  • Total 40 min
  • Servings 6
  • Ingredients 18
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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

Instructions

  • Step 
    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.
  • Step 
    2
    Stir in broth; heat to boiling over high heat. Cook and stir 1 minute. Remove from heat. Stir in tahini.
  • Step 
    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.

Nutrition

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
1
*Percent Daily Values are based on a 2,000 calorie diet.

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