Low Fat Berkoukes Soup

Warm, hearty, and brimming with flavor, this Low Fat Berkoukes Soup is a healthier spin on a traditional North African classic. Made with tender berkoukes (large semolina couscous), fresh vegetables like zucchini, carrots, and celery, and infused with aromatic spices like cumin, coriander, and turmeric, this vibrant soup is as nourishing as it is satisfying. Simmered in low-sodium chicken or vegetable broth, it’s a low-fat, high-comfort meal perfect for chilly evenings or light, wholesome lunches. Garnished with fresh parsley and a squeeze of zesty lemon, each bowl delivers a delightful balance of warmth and brightness. Ready in just an hour, this one-pot wonder serves up to 4 and pairs beautifully with crusty bread or a light salad. Perfect for those seeking a healthy, flavor-packed soup that stays kind to the waistline!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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
• 0 to taste freshly ground black pepper
• 0 to taste salt
• 2 tablespoons, chopped fresh parsley
• 0 for serving lemon wedges

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for about 3-4 minutes until translucent.

Step 2

Stir in the minced garlic, diced carrot, and chopped celery. Cook for an additional 5 minutes until the vegetables start to soften.

Step 3

Add the tomato paste, cumin, coriander, turmeric, and cayenne pepper. Stir well to coat the vegetables in the spices.

Step 4

Pour in the low sodium broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.

Step 5

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.

Step 6

Season the soup with salt and freshly ground black pepper to taste.

Step 7

Remove the soup from heat and stir in the chopped fresh parsley.

Step 8

Ladle the soup into bowls and serve hot, accompanied by lemon wedges for squeezing over the top.

Nutrition Facts

Serving size	(2223.2g)

Amount per serving	% Daily Value*
Calories	1388.0

Total Fat 23.1g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 5275.2mg	0%
Total Carbohydrate 247.1g	0%
Dietary Fiber 24.7g	0%
Total Sugars 36.2g
Protein 45.0g	0%

Vitamin D 0IU	0%
Calcium 443.7mg	0%
Iron 10.2mg	0%
Potassium 3162.4mg	0%

*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.

Source of Calories

Fat: 15.1%

Protein: 13.1%

Carbs: 71.8%