Recipe: Tuscan Chickpea Soup

TUSCAN CHICKPEA SOUP

2 cans (15 oz. each) chickpeas, rinsed and drained
2 large whole garlic cloves, peeled
1 (14 1/4 oz.) can reduced-sodium vegetable broth
2 tsp. extra-virgin olive oil
1 medium onion, chopped
2 Tbsp. tomato paste
1 tsp. chopped fresh rosemary
Salt and freshly ground black pepper
2 tsp. extra-virgin olive oil, for garnish (optional)
1 tsp. lemon juice (optional)
2 1/2 Tbsp. minced flat-leaf parsley, for garnish (optional)

Place the chickpeas and garlic in a large saucepan. Pour the broth into a one-quart measuring cup and add cold water to make 4 cups of liquid. Add the liquid to the pot and over medium-high heat, bring it to a boil. Reduce the heat and simmer, covered, until the beans are very soft, 20 minutes. Let the soup sit 10 minutes to cool slightly.

Meanwhile, heat the oil in a small skillet over medium-high heat. Add the onion and cook, stirring often, until the onion is soft, about 5 minutes. Transfer mixture to a blender.

Add the chickpeas, garlic, liquid, tomato paste and rosemary. Pur e until smooth. This may need to be done in 2 batches. Make the soup smooth or leave some texture, as you prefer. Season to taste with salt and pepper.

To serve, ladle the soup into bowls. Garnish each either by drizzling 1/2-teaspoon of olive oil over the soup, or by mixing in 1 teaspoon lemon juice. Sprinkle with the parsley.

Makes 6 servings or 6 cups

Per serving: 142 calories, 3 g. total fat (less than 1 g. saturated fat), 21 g. carbohydrate, 8 g. protein, 5 g. dietary fiber, 372 mg. sodium.

From: Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR's New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life
Source: the American Institute for Cancer Research