Low Fat Berkoukes Soup
Warm, comforting, and packed with wholesome goodness, this Low Fat Berkoukes Soup is a health-conscious spin on a traditional North African favorite. Featuring hearty berkoukes, or large semolina couscous, simmered in a fragrant medley of low sodium broth, nutrient-rich vegetables like carrots, zucchini, and celery, and a vibrant blend of spices including cumin, coriander, and turmeric, this soup is both satisfying and full of flavor. Perfect for cooler days or whenever you're seeking a lighter, yet nourishing meal, this recipe comes together in under an hour and boasts bold aromas and fresh parsley garnish for the perfect finishing touch. Serve it with lemon wedges to elevate every warm spoonful with a burst of citrus. Whether you're embracing healthy eating or exploring global cuisines, this easy-to-prepare berkoukes soup is an ideal centerpiece for flavorful and guilt-free dining.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 250 grams berkoukes (large semolina couscous)
- 1 liter low sodium chicken or vegetable broth
- 1 large, diced carrot
- 1 medium, diced zucchini
- 2 tablespoons tomato paste
- 1 medium, finely chopped onion
- 2 chopped celery stalks
- 2 cloves, minced garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.25 teaspoon cayenne pepper
- 1 tablespoon olive oil
- to taste freshly ground black pepper
- to taste salt
- 2 tablespoons, chopped fresh parsley
- for serving lemon wedges
Instructions
Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for about 3-4 minutes until translucent.
Stir in the minced garlic, diced carrot, and chopped celery. Cook for an additional 5 minutes until the vegetables start to soften.
Add the tomato paste, cumin, coriander, turmeric, and cayenne pepper. Stir well to coat the vegetables in the spices.
Pour in the low sodium broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.
Add the diced zucchini and berkoukes to the pot. Stir to combine and simmer gently for about 25-30 minutes, or until the berkoukes are tender.
Season the soup with salt and freshly ground black pepper to taste.
Remove the soup from heat and stir in the chopped fresh parsley.
Ladle the soup into bowls and serve hot, accompanied by lemon wedges for squeezing over the top.
Nutrition Facts
Calories |
1388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 30% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5275 mg | 229% | |
| Total Carbohydrate | 247.1 g | 90% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 36.2 g | ||
| Protein | 45.0 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 444 mg | 34% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 3162 mg | 67% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
