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Prep Time: 20 Minutes Cook Time: 30 Minutes |
Ready In: 50 Minutes Servings: 4 |
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From The Complete Diabetes Prevention Plan. I do love vegetable soups! This one is creamy and thickened from the partially pureed beans and potato.You could also throw in a small piece of Parmesan rind, but remove it before blending. This is easily made vegan by using vegetable stock and omitting the cheese. Exchanges per serving: 1 very lean meat, 1 1/2 starch, 1 vegetable, 1 fat. Ingredients:
1 tablespoon olive oil |
1/2 cup chopped onion |
1 (15 ounce) can garbanzo beans, drained |
1 cup peeled and diced yukon gold potato (about 1 medium-large) |
1 medium carrot, peeled (or scrubbed) |
2 -3 teaspoons crushed garlic |
1 bay leaf |
2 cups reduced-sodium chicken (or homemade stock) or 2 cups vegetable broth (or homemade stock) |
1 1/2 cups moderately packed chopped fresh spinach |
1 tablespoon fresh parsley (or 1 tsp. dried) |
Directions:
1. Put the oil in a 2-qt. pot and add the onions. Place trhe pot over medium heat, cover, and cook, stirring occasionally, for several minutes, until the onions soften.
2. Add the garbanzos, potato, carrot, bay, and broth to the pot and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes until vegetables are soft.Remove and discard bay leaf.
3. Remove 3/4 to 1 cup of the soup to a blender and process until smooth. Add the blended mixture back to the pot and then add the spinach and parsley. Bring the mixture to a boil, then reduce heat to low, cover, and simmer 5 minutes to wilt spinach. Serve hot, with Parmesan cheese, if desired.
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