Garbanzo and Zucchini Soup
The sweetness of the zucchini comes through in this summer garden soup. For best results, use very fresh vegetables.
Ingredients
- 2 Tbs olive oil
- 1 medium onion, chopped
- 1 clove garlic, chopped
- 3 Tbs parsley, chopped
- 3 Tbs fresh basil, chopped
- 2 medium zucchini, whole
- 1 can (425g) garbanzo beans, (15 ounces)
- 1 tsp salt (sea salt if on a corn-free diet*)
- 3 cups water
- 1 bunch beet greens or other mild flavored greens
- Pepper to taste
- 4 tsp Parmesan cheese*, grated, optional
Directions
- In a large soup pot, heat olive oil and add onion. Sauté onion until transparent. Add garlic, parsley and basil and cook for a few minutes more.
- Add zucchini and cook just until the squash is tender, stirring occasionally. Add garbanzo beans, salt, and water and bring to a boil.
- Turn heat down and cook over medium heat for about 20 minutes.
- Meanwhile, place greens in a sink full of water and swish around to thoroughly wash them. Drain water, and shake the greens to partially dry them. Place them on a cutting board and cut the leaves into pieces measuring approximately 2x1/2 inches (5x1.5cm).
- Cook for about 10 more minutes, until the greens have cooked down. Add fresh ground pepper, and serve with about 1 tsp (3g) of Parmesan cheese per serving.Add the greens to the soup pot and stir well.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Nutrition Facts
Calories 259
Calories from Fat 79 (31%)
(14%)Total Fat 9g
(7%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
(0%)Cholesterol 1mg
(42%)Sodium 999mg
(34%)Potassium 1189mg
Total Carbohydrate 38g
(39%)Dietary Fiber 10g
Sugars 5g
Sugar Alcohols 0g
(20%)Protein 10g
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.