Garbanzo Bean Curry

A can of garbanzo beans gets a healthy upgrade in this warming soup.

Garbanzo Bean Curry
Garbanzo Bean Curry
  • Makes: 4 servings
  • Prep time: 15 minutes
  • Total time: 35 minutes

Ingredients:

  • Vegetable oil spray
  • 1 onion sliced
  • 1 teaspoon cumin
  • 1 teaspoon mustard powder
  • 1 tablespoon fresh ginger minced
  • 2 cloves garlic minced
  • ¼ teaspoon cayenne pepper (optional)
  • 2 large tomatoes sliced or 2 cups canned tomatoes no salt added
  • 4 cups water
  • ¼ teaspoon salt
  • Freshly ground black pepper to taste
  • 1 teaspoon turmeric
  • 8 teaspoons Benefiber®
  • 1 ⅓ cup cooked no salt added garbanzo beans (from dry or can)
  • ½ cup cracked wheat
  • 1 cup peas fresh or frozen
  • 4 cups spinach
  • ¼ cup nonfat yogurt

Directions:

  1. Heat heavy bottom stock pot over medium heat.
  2. Spray pot with vegetable oil and add onion. Sautee until translucent (about 5 minutes). Add cumin, mustard powder, ginger, garlic, and cayenne. Cook for 2 more minutes stirring constantly.
  3. Add tomatoes, water, salt, pepper, turmeric, Benefiber®, garbanzo beans, and cracked wheat and cook for 15 minutes.
  4. Add peas and spinach, cook just until soup returns to a simmer. Top with yogurt and serve.

Nutritional Information (Per 1 Serving)

Contains 2 teaspoons of Benefiber® (2 teaspoons = 3 grams of fiber)*

  • Calories: 398
  • Protein: 21g
  • Carbohydrate: 72g
  • Dietary Fiber: 21g
  • Sugars: 13g
  • Total Fat: 5g
  • Saturated Fat: 0.7g
  • Cholesterol: 0mg
  • Calcium: 175mg
  • Sodium: 211mg

*Read product label before recipe preparation

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