Quick Fix: Chickpea and Potato Soup | Food


Fragrant spices perfume this hearty vegetarian soup. It’s an all-in-one meal that can be prepared in 15 minutes. Just add the ingredients to the pan, cover with a lid and let cook.

Garam masala, ginger and turmeric are the spices used. They can also be used to flavor rice, cooked vegetables or to spice up purchased dressings.

HELPFUL TIPS:

Nuts, pistachios or almonds can be used in place of cashews.

COUNTDOWN:

Prepare the ingredients.

Complete the meal.

SHOPPING LIST:

Buy: 1 can of reduced sodium vegetable broth, 1 can of reduced sodium diced tomatoes, 1 can of reduced sodium canned chickpeas, 1 bottle of garam masala, 1 bottle of ground turmeric , 1 small piece of fresh ginger (or 1 bottle of ground ginger), 1 pound Russet or Idaho potatoes, 1 small packet of cashews, 1 bunch of parsley

Staples: salt and black peppercorns.

CHICKPEA AND POTATO SOUP

Recipe by Linda Gassenheimer

1 cup sodium reduced vegetable broth

1 cup canned reduced sodium diced tomatoes with their sauce

1 pound russet potatoes, peeled, cut into 1/2-inch pieces (about 3 cups)

1 cup canned reduced sodium chickpeas, drained and rinsed

1 teaspoon of garam massala

1 tablespoon of chopped fresh ginger or 1 teaspoon of ground ginger

1/2 teaspoon ground turmeric

1/2 cup cashews

Salt and pepper to taste

1/4 cup coarsely chopped parsley leaves

Add the vegetable broth and tomatoes to a medium saucepan. Bring to a boil and add the potatoes, chickpeas, garam masala, ginger and turmeric. Cover with a lid and simmer gently for 15 minutes or until the potatoes are tender. Add cashews and salt and pepper to taste. Mix well. Divide between two large bowls and garnish with parsley leaves.

Makes 2 servings.

Per serving: 523 calories (32.2% from fat), 18.7 g fat (3.4 g saturated fat, 9.9 g monounsaturated), cholesterol free, 18.3 g protein , 79.1g Carbohydrate, 12.5g Fiber, 257mg Sodium.


Freeda S. Scott