Garbanzo and Courgette Soup

The sweetness of the courgettes comes through in this summer garden soup. For best results, use very fresh vegetables.

Preparation facts

Servings: 4

Yield: 6 cups (1.5L)

Ingredients

2 Tbs (30mL) olive oil

1 medium onion, chopped

1 clove garlic, chopped

3 Tbs (7g) parsley, chopped

3 Tbs (7g) fresh basil, chopped

2 medium courgettes, whole

1 can (425g) garbanzo beans, (15 ounces)

1 tsp (6g) salt (sea salt if on a corn-free diet*)

3 cups (720mL) water

1 bunch beetroot greens or other mild flavoured greens

Pepper to taste

4 tsp (10g) 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 courgettes 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

Serving Size 1 serving

Calories 259

Calories from Fat 79 (30%)

% Daily Value*

14%Total Fat 9g

7%Saturated Fat 1.4g

Polyunsaturated Fat 1.5g

Monounsaturated Fat 5.5g

0%Cholesterol 1mg

42%Sodium 999mg

34%Potassium 1189mg

13%Total Carbohydrate 38g

39%Dietary Fiber 9.8g

Sugars 5g

Sugar Alcohols 0g

20%Protein 10g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.