Cooked Tomato, Cabbage, and Chickpea Soup
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Cooked Tomato, Cabbage, and Chickpea
Soup March, 2006 Serves 4–6 / This tastes like a light, spicy minestrone, minus the pasta. The nutrients found in tomatoes, cabbage, and carrots need cooking for best absorption, and beans require heat-induced softening for digestibility. 1 small head green cabbage (about 1 pound), shredded 1 red onion, chopped 2 cups diced Roma tomatoes, with juice (about 4 tomatoes) 2 medium carrots, peeled and chopped 1 small zucchini, chopped 5 cups low-sodium vegetable broth 1 15-ounce can chickpeas (garbanzos), drained and rinsed 2 tablespoons extra-virgin olive oil 1/4 cup (packed) minced fresh basil leaves 1/2 teaspoon dried red pepper flakes, or to taste Sea salt and freshly ground black pepper, to taste 1. In a large soup pot, combine cabbage, onion, tomatoes, carrots, zucchini, and broth. Bring to a boil; reduce heat; and simmer, covered, for 10 minutes. Stir in chickpeas and cook for 5 minutes longer. Stir in olive oil, basil, and red pepper flakes. Season with salt and pepper, and serve immediately. PER SERVING: 264 cal, 31% fat cal, 10g fat, 1g sat fat, 0mg chol, 8g protein, 41g carb, 10g fiber, 581mg sodium |
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