* Exported from MasterCook *
Cabbage Minestrone With Chick Peas
Recipe By :Martha Rose Shulman
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup chickpeas -- heaped cup, washed and picked over, soaked for 6 hours or overnight in 1 quart water
2 tablespoons olive oil
1 large onion -- finely chopped
1 carrot -- peeled and finely chopped
1 celery stalk -- finely chopped
Salt -- to taste
4 garlic cloves -- minced
28 ounce canned tomatoes -- seeded and chopped, with juice (1 can)
1 1/2 pounds cabbage -- outer leaves removed, cored and coarsely chopped (about 1 medium cabbage)
2 1/2 quarts water
1 bouquet garni -- made with 1 Parmesan rind, a bay leaf, and a few sprigs each parsley and thyme
Freshly ground pepper
1/2 cup elbow macaroni -- or small shells
To serve: -- Freshly grated Parmesan for serving
1. Drain the chick peas and set aside. Heat the oil over medium heat in a
heavy soup pot and add the onion, carrot, and celery. Add 1/2 teaspoon
salt and cook, stirring often, until the mixture is fragrant and the
vegetables tender, about 10 minutes. Stir in half the minced garlic and
cook, stirring, for another minute or so, until the garlic begins to smell
fragrant. Add the tomatoes and their liquid and cook, stirring
occasionally, for 5 to 10 minutes, until the tomatoes have cooked down a
bit. Add the cabbage, stir together for a minute, then add the drained
chick peas, 2 quarts water, and the bouquet garni. Bring to a boil, reduce
the heat to low, cover and simmer 1 hour, or until the beans are just
about tender.
2. Add the remaining garlic and salt to taste, cover and continue to
simmer another 30 minutes to an hour, until the beans are thoroughly
cooked and the soup very fragrant. Add a cup more water if it seems too
thick. Add pepper, taste and adjust salt. Remove the bouquet garni.
3. Add the pasta and cook until the pasta is cooked al dente, 5 to 10
minutes. Serve, passing the Parmesan at the table for sprinkling.
Yield: Serves 6 to 8
Advance preparation: The soup may be made a day ahead through Step 2 and
refrigerated. Bring back to a simmer and proceed with the recipe. It keeps
for a few days in the refrigerator.
Approximate Nutritional Information per Serving (based on 6 Servings): 183
calories (26% fat); total fat: 5.2g; saturated fat: 0.7g; cholesterol:
0mg; sodium: 413 mg; total carbohydrates: 30.6g; dietary fiber: 7.6g;
sugars 9.3g; protein: 5.8g; vitamin A 47 percent recommended daily
allowance (RDA) based on a 2,000 calorie diet; vitamin C 92 percent RDA;
calcium 9 percent RDA; iron 10 percent RDA. (Nutritional information
provided by calorie-count.com)
Despite having just a few ingredients, the flavors of this minestrone are
no less complex than my summer minestrones that have a lot of different
vegetables in them. Cabbage sweetens a broth as it simmers gently (and no,
it won't smell like boiled cabbage).
Dec 11, 2008
Source:
"Recipes for Health, New York Times, Dec 11, 2008"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 213 Calories; 6g Fat (24.4%
calories from fat); 9g Protein; 34g Carbohydrate; 9g Dietary Fiber; 0mg
Cholesterol; 212mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
2 1/2 Vegetable; 1 Fat.
Nutr. Assoc. : 347 0 0 0 0 0 0 0 0 0 27170 0 0 0
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