Helpful hints:
- Acini di pepe or other small pasta can be used instead of orzo.
Countdown:
- Prepare all ingredients.
- Start soup.
- While soup cooks, make cauliflower salad.
Shopping list:
To buy: 1 bunch celery, 1 leek, 1 can reduced-sodium diced tomatoes, 1 can reduced-sodium chickpeas, 1 package orzo, 1 small piece Parmesan cheese, 1 head cauliflower, 1 contained, pitted black olives, 1 large container low-sodium, fat-free chicken broth, 1 bottle reduced-fat oil and vinegar dressing and 1 bunch parsley (optional).
Staples: olive oil, salt and black peppercorns.
Chickpea and Pasta Soup
Recipe by Linda Gassenheimer
1/2 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
1/4 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.
Yield 2 servings.
Nutritional analysis per serving: 445 calories (20 percent from fat), 9.7 fat (1.8 g saturated, 2.8 g monounsaturated), 4 mg cholesterol, 24.8 g protein, 72 g carbohydrates, 17.7 g fiber, 477 mg sodium.
Warm Cauliflower Salad
Recipe by Linda Gassenheimer
1/2 head cauliflower, stem removed cut into florets, (about 4 cups)
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.
Yield 2 servings.
Nutritional analysis per serving: 80 calories (34 percent from fat), 3 g fat (0.5 g saturated, 1.4 g monounsaturated), 1 mg cholesterol, 4.3 g protein, 12.1 g carbohydrates, 4.5 g fiber, 164 mg sodium.
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