By Linda Gassenheimer / Tribune News Service
Chickpeas and orzo make this a hearty soup and a meal in itself. It’s an ancient Roman dish. Complete the meal with warm cauliflower salad, another Italian dish, which is from Campania, an area that includes Naples.
Leeks can have dirt inside. An easy way to clean leeks is to make long cuts from the base of the leek to the tip of the leaves forming strips and run cold water through the leaves.
Acini di pepe or other small pasta can be used instead of orzo.
Quick fix: Prepare all ingredients. Start the soup. While the soup cooks, make the cauliflower salad.
Chickpea and pasta soup
½ tablespoon olive oil
1 cup sliced celery
2 cups sliced leeks
3 cups reduced-sodium diced tomatoes
1 cup canned, reduced-sodium chickpeas, rinsed and drained
3 cups low-sodium, fat-free chicken broth
¼ cup orzo
Salt and freshly ground black pepper
2 tablespoons grated Parmesan cheese
2 tablespoons chopped parsley (optional)
Heat oil in a large saucepan over medium-high heat. Add the celery and leeks. Saute 3 minutes. Add the tomatoes with juice, cover and cook 3 minutes. Add the chickpeas, chicken broth and orzo. Bring to a boil and cook, uncovered, 10 minutes. Add salt and pepper to taste. Divide between two bowls and sprinkle Parmesan on top. Add parsley (optional) and serve.
Makes 2 servings. Nutrition per serving: 445 calories (20 percent from fat), 9.7 fat (1.8 g saturated, 2.8 g monounsaturated), 4 milligrams cholesterol, 24.8 grams protein, 72 grams carbohydrates, 17.7 grams fiber, 477 milligrams sodium.
Warm cauliflower salad
½ head cauliflower (about 4 cups), stem removed cut into florets
6 pitted black olives, cut in half
2 tablespoons reduced-fat oil and vinegar dressing
Salt and freshly ground black pepper
Place cauliflower in a microwave-safe bowl and microwave on high 5 minutes. Remove and add olives and dressing to the bowl. Toss well.
Makes 2 servings. Nutrition per serving: 80 calories (34 percent from fat), 3 g fat (0.5 g saturated, 1.4 g monounsaturated), 1 milligram cholesterol, 4.3 grams protein, 12.1 grams carbohydrates, 4.5 grams fiber, 164 milligrams sodium.
Linda Gassenheimer is the author of “The 12-Week Diabetes Cookbook,” “Delicious One-Pot Dishes” and “Quick and Easy Chicken.” Her website is dinnerinminutes.com.
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