Chick-peas add a sturdy texture and hearty flavor to this meatless soup. For a completely vegetarian soup, use vegetable broth instead of chicken broth. A squeeze fresh lemon juice at serving times adds a fresh, sprightly flavor.
1 tablespoon olive oil
3/4 cup chopped onions
3/4 cup shredded carrots
2 teaspoons minced garlic
2 cups chicken broth
1 1/2 cups water
1 can (15 1/2 ounces) chick-peas, rinsed and drained
1/4 teaspoon salt
1/2 cup small pasta shapes, such as small bow-ties or elbows
1 package (10 ounces) frozen chopped spinach, thawed
Lemon wedges, for serving
1. In a large nonstick saucepan, heat the oil over medium heat. Add the onions, carrots, and garlic, and cook, stirring occasionally, until the onions are softened, about 7 minutes.
2. Add the broth, water, chick-peas, and salt, and bring to a boil. Add the pasta and spinach. Cover and cook until the pasta is tender, 7 to 10 minutes. Serve with lemon wedges. Makes 4 servings
Kale, White Bean & Macaroni Soup Substitute chopped red peppers for the carrots, cannellini beans for the chick-peas, and chopped frozen kale for the spinach.
Good source of: beta carotene, fiber, folate, magnesium, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin C
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.