Speedy Chickpea Soup

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& #65279;Speedy Chick Pea Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 103

Serving Size : 6 Preparation Time :0:00

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup bulgur

4 cups bouillon

30 ounces canned chick peas

2 teaspoons oregano

1/2 teaspoon Harissa Sauce -- or to taste

(see separate recipe)

10 ounces spinach -- chopped,

OR 1 box frozen chopped spinach

Lemon slices or wedges for garnish

 

Bring the bulgur and 3 cups of the bouillon to a boil. Meanwhile, place

the other cup of bouillon and 1 can of the chick peas in blender; puree

until smooth. Add them to the pot, along with the other can of chick peas,

the spices and spinach. If using frozen spinach, break up the block with a

spoon. Return to boiling, then simmer until the bulgur is soft, 5 to 10

minutes. Serve with lemon wedges.

 

Yield: 6 servings, calories: 183, fat: 3g, fiber: 11g

 

Harissa Sauce

 

Recipe By :The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 99

Serving Size : 1 Preparation Time :0:00

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons cayenne pepper

1 tablespoon ground cumin

1 teaspoon ground caraway seeds

1 clove garlic

1/2 teaspoon salt

1/4 cup fat-free Italian salad dressing

 

A little of this hot sauce goes a long way! Stir in a tiny bit while you

cook, or let each person mix a little into his or her own portion of any

vegetable or bean dish.

 

Mix the spices together in a small refrigerator container. Peel the garlic

clove and press it through a garlic press into the spice mixture. Stir in

the salad dressing and mix well. Cover and refrigerate.

 

Yield: about 1/4 cup Calories: 23 per tbs, Total fat: 1g, Fiber 1 g.

 

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