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Garbanzo Bean Curry


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

What You Need

  • 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® unflavored powder
  • 1 1/3 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


  1. Heat heavy bottom stock pot over medium heat.
  2. Spray pot with vegetable oil and add onion. Sautee till 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 what and cook for 15 minutes.
  4. Add peas and spinach, cook just till soup returns to a simmer. Top with yogurt and serve.



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