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Sunday, October 31, 2010

Moroccan Soup

Makes about 6 cups
  • 1 Tbsp olive oil
  • 1 medium onion, cut into thin wedges
  • 1 clove minced garlic
  • 3 cups water
  • 2 cups water
  • 2 (5.5 ounce) cans V-8 vegetable juice
  • 1 pound package frozen mixed vegetables
  • 2 (14.5 ounce) cans undrained diced tomatoes
  • 15 to 19 ounce can rinsed garbanzo beans
  • 2 tsp each:  basil, tumeric and paprika
  • 1/8 tsp cinnamon
  • 2 Tbsp ketchup
  • 1/2 cup uncooked wheat rotini pasta
  • 1/4 cup fine TVP (textured vegetable protein)
  1. Heat oil in pan on medium-high.  Stir in onion & garlic.  Cook 4 minutes.  Add water, vegetables, seasonings and ketchup.
  2. Bring to boil.  Reduce heat.  Simmer 9 minutes.  Add pasta.  Simmer an additional 15 minutes.

Per cup (excludes TVP):  148 calories, 6 g protein, 3 g fat, 0.3 g sat fat, 27 g carb, 0 chol, 350 mg sodium, 7 g fiber 

Note:  Original recipe does not call for TVP.  In addition, I added some fresh ground pepper and ground sea salt into my bowl.  Yummy!

06NOV2010 Update:  We've made our 2nd batch of this soup.  Although the first batch was delicious enough to warrant making the second batch, we found an enhancement.  Instead of 3 cups of water we substituted 2 cups of water plus 2 (5.5 ounce) cans of V-8.  For the second batch I used no salt or ground pepper.

1 comment:

  1. Looks fantastic. Love the spices. Many thanks for sharing at Vegetarian Foodie Fridays! Hope to see you again!