Spiced Tomato Soup

This Spiced Tomato Soup is a hearty Lebanese dish that combines the rich flavors of tomatoes with warming spices, offering a comforting yet nutritious meal. High in protein and packed with vibrant flavors, it's perfect for any time of the day.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Canned crushed tomatoes - 400 grams
• Vegetable broth - 500 ml
• Chickpeas - 200 grams, cooked
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrot, and celery to the pot, and sauté for about 5 minutes until softened.
3. Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
4. Add the canned crushed tomatoes, vegetable broth, cooked chickpeas, cumin, coriander, paprika, salt, and black pepper to the pot.
5. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, allowing the flavors to meld.
6. Use an immersion blender to puree the soup to your desired consistency, or leave it chunky if preferred.
7. Taste and adjust seasoning if necessary.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 280
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants from tomatoes, which may help reduce the risk of chronic diseases.
• High in protein from chickpeas, supporting muscle health and satiety.

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