Fabulous chick-pea soup

 
                          Fabulous Chick-Pea Soup
 
 Recipe By     : Fear of Frying 1996
 Serving Size  : 6    Preparation Time :0:40
 Categories    : Fear Of Frying                   Soups
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1 1/2  teaspoons     olive oil
                         vegetable cooking spray
    1      medium        onion -- chopped
    2                    garlic cloves -- mincd
    3      large         carrots -- scrubbed and sliced
    1      small         sweet potato -- sliced
   16      ounces        cooked chickpeas (1-3/4 cups) -- rinsed and drained
    4      cups          lowfat chicken broth
    2      tablespoons   lemon juice -- or less to taste
                         salt and pepper
 
 Heat the olive oil and a generous spray of the cooking spray in a large pot
 for 4 5 seconds. Stir in the onions and garlic, and saute for 3 minutes
 over medium-low heat, stirring frequently. (You may have to add 1 to 2
 teaspoons of water to prevent the onions from burning.) Stir in the
 carrots, sweet potato, chick-peas, and chicken broth.
 Cover and simmer for 30 to 35 minutes, or until the carrots are tender. 
 
 Remove from heat and puree. Return to the pot, then stir in the lemon
 juice, and salt and pepper to taste. Reheat just to the boiling point, and
 serve immediately. Serve with a green salad and some crusty breads. Freezes
 well. 
 
 * Prep time: 10 mins. Cook time: 40 minutes (mostly unattended). Yield: 6
 cups. *Per cup: 148 cals; 3.5 g fat (2.2%). Exchange values: 1 vegetable;
 1-1/2 bread; 1/2 fat.  *Fear of Frying: A Sensible Approach to Quick &
 Easy, Healthy, Low-Fat Eating for the Busy Family. (1996) by Virginia N.
 White  (Chronimed Publishing).
 
 
 
                    - - - - - - - - - - - - - - - - - - 
 
 
 Nutr. Assoc. : 0 0 0 0 0 0 2807 0 0 0