Low Sodium Berkoukes Soup
Experience the warm, comforting flavors of Low Sodium Berkoukes Soup, a soul-soothing delight packed with wholesome ingredients and Mediterranean-inspired spices. This recipe features coarse pearl couscous, also known as berkoukes, as the star ingredient, simmered in a flavorful base of low-sodium broth, aromatic cumin, coriander, turmeric, and a hint of cinnamon. Fresh zucchini, carrots, chickpeas, and just a touch of parsley enliven the dish, while a splash of lemon juice adds brightness. Perfect for those seeking a hearty yet heart-healthy soup, this dish is low in sodium without sacrificing robust flavor. Ready in under an hour, it's ideal for meal prepping or enjoying fresh with a sprinkle of black pepper. Whether served as a light starter or a filling main course, this berkoukes soup is sure to satisfy!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 large carrot, diced
- 1 stalk celery, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground cinnamon
- 400 grams canned no-salt-added diced tomatoes
- 5 cups low-sodium chicken or vegetable broth
- 1 cup coarse pearl couscous (berkoukes)
- 1 cup chickpeas, cooked and drained
- 1 zucchini, diced
- 0.5 cup fresh parsley, chopped
- 0.25 teaspoon black pepper
- 2 tablespoons fresh lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrot, and diced celery to the pot. Cook and stir occasionally until the vegetables are softened, about 5-7 minutes.
Stir in the minced garlic, ground cumin, ground coriander, turmeric, and cinnamon. Cook for another 1-2 minutes, until the spices are fragrant.
Pour in the no-salt-added diced tomatoes and cook for 5 minutes, stirring occasionally.
Add the low-sodium broth to the pot, and bring the mixture to a gentle boil.
Stir in the berkoukes (pearl couscous), cooked chickpeas, and diced zucchini. Reduce the heat to low and let the soup simmer uncovered for about 20-25 minutes, until the couscous and vegetables are tender.
Add freshly ground black pepper to taste.
Remove the pot from the heat and stir in the fresh chopped parsley and lemon juice.
Serve the soup hot. Enjoy the rich flavors of this low sodium Berkoukes soup!
Nutrition Facts
Calories |
1717 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.1 g | 54% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1018 mg | 44% | |
| Total Carbohydrate | 277.8 g | 101% | |
| Dietary Fiber | 46.7 g | 167% | |
| Total Sugars | 38.5 g | ||
| Protein | 62.9 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 722 mg | 56% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 4147 mg | 88% | |
*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.
