VEGETARIAN GARBANZO/CHICK PEA SOUP FOR THE SOUL
A reader shared this delicious soup and I’ve tweaked it over the years. I like to use chicken broth for a semi-vegetarian version. I’ll add a few fresh basil leaves, chopped, along with a sprinkling of Parmesan or Roman cheese right before serving.
Chick peas are full of calcium, and onions and garlic are good for the heart. The spices in chili powder are healthful, as well. This is a wonderful, filling soup, full of anti-oxidants.
1 to 1-1/2 teaspoons minced garlic
1 medium onion, chopped
2 tablespoons chili powder
1 teaspoon dried thyme leaves
2-3 zucchini, sliced
1 can chickpeas, drained
1 can, 14.5 oz, diced tomatoes
6 cups vegetable or chicken broth
A good handful of any kind of whole wheat pasta, broken up if necessary
Film a pan with olive oil (a couple of tablespoons). Cook garlic, onion, chili powder and thyme until onions soften. Add zucchini and cook until soft. Add everything but pasta. Bring to a boil. Add pasta and cook until tender. Adjust seasonings and enjoy.
Tips From Rita’s Kitchen
If you want to use an olive oil or canola cooking spray instead of the olive oil, put garlic, onion, chili powder and thyme in the pan. Then spray these with the cooking spray. Do the same with the zucchini after you add it. Most recipes call for spraying the pan before adding anything. I like to spray the veggies instead of the pan. That allows for more flavor to permeate the dish.
Garbanzo beans are also known as ceci beans.
Rita Nader Heikenfeld, CCP, CMH, is a Certified Culinary Professional and Certfied Modern Herbalist, educator, author, founding editor of www.Abouteating.com
a popular website that showcases her many interests in healthy living.
