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Sunday, January 25, 2009

Correction: Tomato-Chickpea Soup

Correction: This recipe was published in our 5 Day Pouch Test Bulletin on January 23. Please note that 1 (14.5-ounce) can of tomatoes was omitted from the recipe published in the Bulletin. Below is the corrected recipe. Sorry about that, Neighbors. Enjoy your soup!

Tomato-Chickpea Soup
Comfort Food for Days 1 & 2 (5 Day Pouch Test)
Tomato Chickpea Soup with Sour Cream One question I answer often is "Can I have tomato soup on the 5DPT?" Most tomato soups are heavy with fat and slight on the protein content. However, I recently came across this Martha Stewart Living Recipe for Tomato Chickpea Soup and it works well for Days 1 & 2 of the Pouch Test and can also be included in a healthy post-5DPT menu. Not only are the chickpeas nutritionally dense, they are filling and add healthy vegetable protein to the dish. This soup does not have the familiar rich cream texture of traditional soup, but I think you find it quite satisfying. Remember, a serving size is 1 cup. This recipe makes 6 cups so you will have left-overs to enjoy for meals later in the week.

3 garlic cloves, minced
1/2 teaspoon
on red-pepper flakes
1 teaspoon ground coriander
3/4 teaspoon coarse salt
1/8 teaspoon caraway seeds
2 tablespoons extra-virgin olive oil
1 (15-ounce) can chickpeas, drained and rinsed
1 (14.5-ounce) can tomatoes diced or pureed
3 1/2 cups homemade or low-sodium store-bought chicken stock
Sour cream for serving

Using a mortar and pestle or the back of a spoon, crush garlic, chiles, coriander, salt, and caraway to form a paste.

Heat oil in a saucepan over medium-high heat. Add garic mixture, and cook until just softened, about 3 minutes.

Stir in chickpeas, tomatoes, roasted red peppers, and stock. Simmer, stirring often, for 15 minutes. Let cool slightly.

Working in batches, puree soup in a blender. Rewarm if necessary. Serve 1 cup of soup and 1 teaspoon of sour cream per person.

Serves 6. Per serving: 173 calories, 11g protein, 22g carbohydrate (4 grams fiber), 8g fat (1g saturated), 610mg sodium.

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