Low Sodium Berkoukes Soup

Warm up with a bowl of hearty and wholesome Low Sodium Berkoukes Soup, a comforting North African-inspired dish that’s as flavorful as it is nutritious. Packed with vibrant vegetables like zucchini, carrots, and celery, this soup features the unique texture of berkoukes, or pearl couscous, which soaks up the aromatic blend of cumin, coriander, turmeric, and cinnamon. With no added salt, this low-sodium recipe relies on fresh herbs, bright lemon juice, and savory no-salt-added broth to deliver bold flavors while keeping it heart-healthy. Perfect for meal prepping, this one-pot wonder comes together in under an hour and serves as an ideal warming dish for cooler days. Serve it as a satisfying standalone meal or pair it with crusty whole-grain bread for an added treat!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

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.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, turmeric, and cinnamon. Cook for another 1-2 minutes, until the spices are fragrant.

Step 4

Pour in the no-salt-added diced tomatoes and cook for 5 minutes, stirring occasionally.

Step 5

Add the low-sodium broth to the pot, and bring the mixture to a gentle boil.

Step 6

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.

Step 7

Add freshly ground black pepper to taste.

Step 8

Remove the pot from the heat and stir in the fresh chopped parsley and lemon juice.

Step 9

Serve the soup hot. Enjoy the rich flavors of this low sodium Berkoukes soup!

Nutrition Facts

Serving size	(2619.2g)

Amount per serving	% Daily Value*
Calories	1717.1

Total Fat 42.1g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1018.4mg	0%
Total Carbohydrate 277.8g	0%
Dietary Fiber 46.7g	0%
Total Sugars 38.5g
Protein 62.9g	0%

Vitamin D 0IU	0%
Calcium 722.2mg	0%
Iron 22.4mg	0%
Potassium 4146.6mg	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: 21.8%

Protein: 14.4%

Carbs: 63.8%