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Low-Fat, Vegetarian Soup Recipe

EM_'s picture

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I made this for supper tonight and it was quick to prepare and very tasty! It would work for the new mom trying to lose a few pounds, the pregnant wife needing protein, and the diseased artery gang.......my house :).

Chickpea and Tomato Soup

2 tsp olive oil

3/4 cup chopped onion

3/4 cup sliced celery

1 clove crushed garlic (I used two)

1 cup water

2 (14 oz.) cans diced tomatoes

1 (14 oz.) vegetable broth

1 bay leaf

3 cups torn fresh spinach

2 1/2 cups canned garbanzo beans (chickpeas)

1/4 cup finely chopped parsley

1/2 tsp. freshly ground pepper

1/4 cup freshly grated parmesan cheese

Heat olive oil in dutch oven. Add onion, celery and garlic and saute for 8-10 minutes.

Add 1 cup water, tomatoes, vegetable broth and bay leaf. Bring to boil and simmer 20 minutes, covered. Add spinach, chickpeas, parsley and pepper. cook until heated. Sprinkle with cheese. We used more cheese than called for because it is so low in fat and calories. Makes 10 1/2 cups with 208 calories per 1 3/4 cup serving.

Per serving:

Fat= 4.8g

protein 10.5g

cholesterol 3mg

sodium 496mg

mangia!'s picture

(post #25497, reply #1 of 12)

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Thanks for posting this. I have printed it, and will try it!

Nice_Chef's picture

(post #25497, reply #2 of 12)

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Needs salt.

Jean_'s picture

(post #25497, reply #3 of 12)

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According to the recipe analysis it already has almost 500 mg of sodium per serving. Why should it need more?--if you want salt soup, buy Campbell's.

Nice_Chef's picture

(post #25497, reply #4 of 12)

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You don't need salt for the sodium, a pinch will enhance the flavor of the other ingredients.

Jean_'s picture

(post #25497, reply #5 of 12)

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Those of us who are supposed to limit our sodium intake because of health problems don't need any more. There already is a pinch in the tomatoes, the chick peas and the broth. You really can learn to enjoy the flavors of the foods themselves without masking them with salt. Getting off my soapbox now.

EM_'s picture

(post #25497, reply #6 of 12)

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Nice Chef,

Don't knock it till you've tried it....did you make it and taste told you it needs more, or decided from reading the recipe that it needs salt?

MEAN_CHEF's picture

(post #25497, reply #7 of 12)

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That's why you need to leave out the canned crap and add the salt yourself.

Cleaver's picture

(post #25497, reply #8 of 12)

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Nice Chef wants salt, so let him/her add salt. It's his/her opinion so if YOU don't want salt, don't add salt. Some people like their food a little bit seasoned (w/ salt) so ....... Also, not everyone is watching their sodium intake, Jean, and a fine case in point is my mother in law. Stong as an ox, and healthy as hell she salts her apples, watermelon, and cantaloupe.

Live and let live. To each their own

kai_'s picture

(post #25497, reply #9 of 12)

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Interesting Cleaver,

The only foods I regularly salt are fruits, like your MIL--I salt those as well as lemons and limes. Oops, I also salt cukes.

What I have found is that strong "other" spices negate the need for salt. Onion, garlic, chilis, etc....

Nice_Chef's picture

(post #25497, reply #10 of 12)

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Exactly, don't use canned broth, especially canned vegetable broth. Veg stock can be made in 30 minutes. I don't think salt should be the dominant flavor, or a secondary either. It brings out the flavors of the other ingredients. A natural msg. But, if you are limiting sodium intake because of health reasons, then don't use salt. Substitute lemon juice.

Nice_Chef's picture

(post #25497, reply #11 of 12)

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Exactly, don't use canned broth, especially canned vegetable broth. Veg stock can be made in 30 minutes. I don't think salt should be the dominant flavor, or a secondary either. It brings out the flavors of the other ingredients. A natural msg. But, if you are limiting sodium intake because of health reasons, then don't use salt. Substitute lemon juice. And no, I didn't make the recipe, just read it.

EM_'s picture

(post #25497, reply #12 of 12)

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Sheesh! who woulda thought such an uproar would come over a little salt? I figure "salt to taste", unless otherwise indicated, is a given. Is it the salt that is a problem, or is it the convenience of the ingredients that got the feathers ruffled?

EM