Garbanzo and Zucchini Soup
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Yield: 6 cups (1.5L)
Servings: 4
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Related recipes: Beans and
Grains, Beets, Cheese,
Corn-Free, Dairy Foods,
Egg-Free, Fall, Herbs, High Fiber, Nutrition Boosters,
Onions, Soups,
Soy-Free, Summer Squash, Vegetarian, Wheat-Free
The sweetness of the zucchini comes through in this summer
garden soup. For best results, use very fresh vegetables.
Ingredients
2 Tbsp (30mL) olive oil
1 medium onion, chopped
1 clove garlic, chopped
3 Tbsp (7g) parsley, chopped
3 Tbsp (7g) fresh basil, chopped
2 medium zucchini, whole
1 can (425g) garbanzo beans, (15 ounces)
1 tsp (6g) salt (sea salt if on a corn-free diet*)
3 cups (720mL) water
1 bunch beet greens or other mild flavored greens
Pepper to taste
4 tsp (10g) Parmesan cheese*, grated, optional
Directions
In a large soup pot, heat olive oil and add onion. Sauté onion
until transparent. Add garlic, parsley and basil and cook for a few minutes more.
Add zucchini and cook just until the squash is tender, stirring
occasionally. Add garbanzo beans, salt, and water and bring to a boil.
Turn heat down and cook over medium heat for about 20 minutes.
Meanwhile, place greens in a sink full of water and swish around to
thoroughly wash them. Drain water, and shake the greens to partially dry them. Place them on a
cutting board and cut the leaves into pieces measuring approximately 2x1/2 inches
(5x1.5cm).
Cook for about 10 more minutes, until the greens have cooked down. Add
fresh ground pepper, and serve with about 1 tsp (3g) of Parmesan cheese per serving.Add the
greens to the soup pot and stir well.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn. The egg
protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should
eliminate any cheese in this recipe.
Nutrition Facts
Calories: 279
Total Fat: 11g
% Calories from fat: 32%
Protein: 12g
Carbohydrate: 37g
Cholesterol: 1mg
Sodium: 589mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
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Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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