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.

Ingredients

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

Directions

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.

Nutrition Facts

per serving
calories 228
total fat 7.4g
saturated fat 1.2g
cholesterol 3mg
dietary fiber 8g
carbohydrate 33g
protein 10g
sodium 710mg
 

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.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 31 Oct 2011

Last Modified: 06 Apr 2015