Chickpea And Escarole Soup
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| California | Digest, Fatfree | 8 | Servings | |
INGREDIENTS
| 1 | c | Chopped onion |
| 1 | T | Minced garlic |
| 1 1/2 | t | Minced fresh thyme, or 1/2 |
| t | Dried thyme), Dried thyme | |
| 1 1/2 | t | Minced fresh oregano, or 1/2 |
| t | Dried oregano), Dried oregano | |
| 8 | c | Coarsely chopped escarole |
| Leaves | ||
| 2 1/2 | c | Cooked chickpeas, or 1 1/4 |
| Dried chickpeas, soaked | ||
| 1/4 | c | Uncooked brown rice |
| 1 | c | Frozen or canned corn |
| Kernels | ||
| 2 | T | Tomato paste |
| 2 | Tabelspoons lemon juice | |
| 1 1/2 | t | Salt |
| 1/4 | t | Tobasco sauce |
| Black pepper | ||
| Overnight in refrigerator), Overnight in refrigerator |
INSTRUCTIONS
In a 6 to 8 quart pot heat 1/2 cup water till simmering, add onion, garlic, thyme and oregano and cook until onion is wilted. Add escarole, chickpeas, rice and 10 cups of water (I used half veggie stock and half water), cover and bring to a boil. Reduce heat and simmer for 30 minutes. Stir in corn, tomato paste and lemon juice and return to a boil. Reduce heat, cover and simmer 30 minutes. Add salt and tobasco sauce and black pepper to taste. Makes 8 servings. adapted from The Wellness Lowfat Cookbook by the Editors of the Wellness Cooking School at the University of California at Berkeley: From: Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>. Fatfree Digest [Volume 8 Issue 57] June 18, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 219
Calories From Fat: 32
Total Fat: 3.8g
Cholesterol: 2.5mg
Sodium: 1788.3mg
Potassium: 539.6mg
Carbohydrates: 41.7g
Fiber: 5.4g
Sugar: 2.5g
Protein: 7.1g