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Spicy Vegetarian Freekeh Soup
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Spicy Vegetarian Freekeh Soup

55 Min(s)
25 Min(s) Prep
30 Min(s) Cook
Healthy Living
What You Need
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6 servings
Original recipe yields 6 servings
1 Tbsp. oil
1 cup each chopped onion s and red bell peppers
1/2 cup chopped carrot s
2 tsp. minced garlic
1 tsp. crushed red pepper
1/4 tsp. each black pepper, ground coriander and ground cumin
1 carton (32 oz.) vegetable stock
1 can (14.5 oz.) no-salt-added diced tomatoes, drained
1/2 cup freekeh, uncooked
1/2 cup BREAKSTONE'S or KNUDSEN Sour Cream
Juice of 1/2 lemon
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Let's Make It
1
Heat oil in Dutch oven or small stock pot on medium heat. Add onions, bell peppers and carrots; cook 5 to 7 min. or until crisp-tender, stirring occasionally. Add garlic and dry seasonings; cook and stir 1 min.
2
Add vegetable stock, tomatoes and freekeh; stir. Bring to boil on high heat; simmer on medium-low heat 25 to 30 min. or until freekeh is tender, stirring occasionally.
3
Remove from heat; let cool slightly. Stir in sour cream and lemon juice.
Kitchen Tips
Tip 1
Special Extra
Sprinkle with 2 chopped green onions before serving.
Tip 2
Note
For less heat, reduce the crushed red pepper to 1/2 tsp.
Nutrition
Calories
160
Calories From Fat
0
% Daily Value*
Total Fat 7g
9%
Saturated Fat 2.5g
13%
Trans Fat 0g
Cholesterol 15mg
5%
Sodium 190mg
8%
Total Carbohydrates 22g
8%
Dietary Fibers 5g
18%
Sugars 6g
12%
Protein 4g
8%
Vitamin A
60%
Vitamin C
30%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet.
Servings
6 servings, 1 cup each
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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