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Diabetes Forecast

The Healthy Living Magazine

Zuppa di Ceci (Chickpea Soup)

Per Serving

Zuppa di Ceci (Chickpea Soup)

Makes: 8 servings
Serving Size: 1 cup
Calories 180
Fat 5.5 g
Saturated Fat 0.7 g
Trans Fat 0 g
Carbohydrate 28 g
Fiber 7 g
Sugars 8 g
Cholesterol 0 mg
Sodium 145 mg
Potassium 500 mg
Protein 8 g
Phosphorus 155 mg
Choices: Starch 1, Nonstarchy Vegetable 2, Fat 1
  • Makes: 8 servings
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes

Ingredients

2 Tbsp. olive oil
1 large celery stalk, diced
1 large onion, diced
1 large carrot, peeled and diced
1 small sprig fresh rosemary, finely chopped
6 sage leaves, finely chopped
4 garlic cloves, finely minced
1 can (28 oz.) no-salt-added whole tomatoes
2 cans (15 oz. each) no-salt-added chickpeas (garbanzo beans), drained and rinsed
1/4 cup water
4 Tbsp. finely chopped fresh basil
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 Tbsp. fresh lemon juice

Directions

  1. In a large saucepan, heat the olive oil over medium heat. Add the celery, onion, carrot, rosemary, and sage and sauté for about 8 minutes. Add the garlic and sauté for 2 minutes.
  2. Add the can of tomatoes to a large bowl. Crush the tomatoes with your clean hands, leaving the tomatoes slightly coarse. Add the tomatoes with the juices to the pan.
  3. Puree one can of the chickpeas in a food processor or blender with the 1/4 cup water until smooth but still thick. Add the pureed chickpeas and the other can of whole chickpeas to the pan. Add the basil, salt, and black pepper and bring the soup to boiling. Lower the heat and simmer, covered, for 15 minutes. Stir in the lemon juice and serve.
 
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