365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Almost-Instant-Chickpea-Tomato Soup

Tuesday, January 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Almost-Instant-Chickpea-Tomato Soup - 29g Carbohydrate; 4g Dietary Fiber

* Exported from MasterCook *
                   Almost-Instant-Chickpea-Tomato Soup
Recipe By     :
Serving Size : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2           cups cooked chickpeas -- or 1 can, drained & rinsed
2             cloves garlic -- crushed
14 1/2        ounces crushed tomatoes -- or dices, (1 can)
1           teaspoon ground cumin
2        Tablespoons fresh lemon juice
2        Tablespoons olive oil
1                cup plain unsweetened soy milk
                        salt
                        ground cayenne
2        Tablespoons minced fresh cilantro -- or parsley

In a high-speed blender, combine the chickpeas and garlic and process
until finely ground.

Add the tomatoes, cumin, lemon juice, oil, 1/2 cup of the soy milk, and
salt and cayenne to taste. Blend until smooth.

Add as much of the remaining 1/2 cup of soy milk as needed to achieve the
desired consistency - not too thin or too thick - and blend until smooth
and creamy. Taste and adjust the seasonings, adding more salt and cayenne,
if necessary.

Transfer the soup to a large saucepan over medium heat and cook, stirring,
until hot, about 5 minutes. If serving hot, ladle into bowls, top with
minced cilantro, and serve at once. If serving chilled, let the soup cool
to room temperature, then transfer to a serving bowl. Cover and
refrigerate until chilled, about 3 hours. Then ladle into soup bowls and
garnish with the cilantro.

Makes 4 servings

AuthorNote: This creamy, rich-tasting soup couldn't be easier or more
economical. It's also good served chilled.
Splurge a Little: Garnish with chopped pitted kalamata olives.

Source:
"Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
"Dec 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 237 Calories; 11g Fat (39.0%
calories from fat); 9g Protein; 29g Carbohydrate; 4g Dietary Fiber; 8mg
Cholesterol; 171mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1
1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 4138 0 2514 0

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