I make lots of soup in the winter. It’s easy to do, lasts for several meals, and I can freeze small containers of it to take to work for lunch. Most of the soup I make is broth or vegetable-based without lots of cream or cheese so it is low in calories.
This quick soup is made from garbanzo beans, which are also called chickpeas. All my adult life I have avoided garbanzo beans because I thought they were too starchy but now I like them. Maybe adult tastes change just like kids. Like all legumes these beans are high in protein and fiber and low in fat.
There are two features of this recipe that make it a winner. First, it uses only one pan, and second, it calls for ingredients I keep in stock, except for the zucchini.
Since I don’t want to struggle with the winter weather and fortunate enough to have power, I think I will make some for lunch. Instead of the zucchini I think I will add some frozen peas.
Serves: 8 | Serving Size: 1¼ cups | Per Serving: $.51
- ½ onion (about ½ cup)
- 3 garlic cloves or ½ teaspoon garlic powder
- 2 teaspoons vegetable oil
- 1 can (14.5 ounce) low sodium vegetable or chicken broth
- 1 can (14.5 ounce) diced tomatoes
- 2½ cups water
- 1 can (15.5 ounce) low sodium garbanzo beans, drained and rinsed
- ¾ cup sliced carrots (about 12-15 baby carrots)
- 1 teaspoon Italian seasoning
- ¼ teaspoon salt
- 1 cup whole-wheat pasta (rotini, shells, etc.)
- 1 small zucchini, sliced (about 1-2 cups sliced)
- Wash, peel, and chop onion. Peel and mince garlic cloves.
- Heat oil in a large saucepan. Add onion and garlic, and cook over medium low heat for 5 minutes.
- Add broth, tomatoes, and water to saucepan. Stir in garbanzo beans, carrots, and seasonings.
- Cook on medium high heat about 5 minutes.
- Stir in pasta and zucchini. Reduce heat to medium low.
- Simmer about 10 minutes or until the pasta is tender.
- Serve immediately or refrigerate.