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Lemony Chickpea And Leafy Green Soup

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CATEGORY CUISINE TAG YIELD
Grains, Vegetables 4star, Dried beans, Soups, Greens 4 servings

INGREDIENTS

1 ts Oil and/or margarine
1 sm Onion; finely chopped
2 Garlic cloves or to taste; finely chopped
1 pn Garlic salt; optional
1/8 ts Freshly ground black pepper
1 pn Sugar; white or brown
1 ts Chopped fresh basil; or herb of choice
2 c Cooked chickpeas -15oz; see prep note
1 ts Lemon zest; short julienne
Defatted broth; OR
4 c Water; and more as needed
3 Servings vegetable bouillon; cubes or packets
1 c Chopped fresh spinach; or green of choice
1 tb Chopped fresh parsley; or more
2 tb Fresh lemon juice; more or less OR lemon wedges

INSTRUCTIONS

ADDITIONS
Some might call this a "raw" soup. It's ready in under 20 minutes and
tastes more "mingled" than "blended." We like that. It's restorative and
refreshing to taste the greens and beans along with the seasonings, two of
our favorites: fresh basil and lemon. Start the soup with softened onion
and garlic and add mashed cooked garbanzo beans and broth. The leaf greens
are chopped and added raw to the soup to cook up to 15 minutes. Most greens
will cook that quickly, even kale when young. Try the soup with spinach,
sorrel, escarole, young chard or romaine. We tested ours with a combination
of spinach and sorrel.
1. PREP: After rinsing the chickpeas (garbanzo beans or ceci), transfer to
a bowl and crush with a potato masher. If you prefer a smoother soup, add
water while mashing the beans or puree the beans with water in a processer.
2. Heat oil(s) in 3-qt saucepan over medium. Add onion and garlic, salt and
pepper and cook, stirring, until the onions are soft. Reduce the heat and
add sugar and fresh basil and cook, stirring, until the basil is aromatic.
3. Add the crushed chickpeas and lemon peel; stir to combine. Then add
water and bouillon; Defatted chicken or vegetable broth may be substituted.
Bring just to a boil. Add the chopped spinach and simmer for 12 to 15
minutes. You may want to add water to thin the soup
4. Remove from heat. Add the parsley and stir well to warm it. Taste and
adjust pepper, if necessary. Add the lemon juice or serve lemon wedges with
the soup at table. Serve hot.
PER BOWL: 173 cals; 4g fat (19% cff)
Recipe adapted from "Lemony Chickpea and Escarole Soup," in SAVED BY SOUP:
More than 100 Delicious Low-Fat Soups to Eat and Enjoy Every Day, by Judith
Barrett (1999: Morrow). Judith's version skipped the lemon zest and basil
and used more greens. She cooked the soup in 2 stages. 1) 10 to 20 minutes
to mellow the flavors of chickpeas, onion, garlic and broth. Puree the
result. 2) Add chopped one head escarole, chopped (6 cups); lemon juice,
pepper and parsley and cook another 10 minutes.
Recipe tested by Pat and Bob. Reheat well. We used SmartBalance Spread with
a few drops of extra virgin olive oil; low-salt vegetable bouillon. 12/98
<http://home.earthlink.net/~kitpath>
Recipe by: Pat Hanneman, Riverside (1998 Dec)
Posted to EAT-LF Digest by Pat Hanneman <kitpath@earthlink.net> on Jan 04,
1999, converted by MM_Buster v2.0l.

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