Spring Minestrone with Chickpeas
3
Photo: Azurita/iStock
This meal in a bowl is loaded with spring produce like zucchini, asparagus and peas, with chickpeas (a.k.a. garbanzo beans) for protein - but feel free to substitute whatever you've got on hand. Whip it up for a healthy lunch in about 30 minutes, or make ahead and store in the refrigerator for up to 3 days.
Ingredients
2 tbsp olive oil
1 leek, light green and white parts only, thinly sliced
8 cups vegetable broth, or chicken broth
1 Yukon Gold potato, peeled and diced
1/2 tsp salt
1/2 tsp black pepper
1 tsp dried tyme
1 tsp dried basil
1 can chickpeas, drained and rinsed
3 ripe plum tomatoes, seeded and diced
2 zucchini, diced
1/2 cup small pasta
1 bunch asparagus, tough ends removed and cut into 1-in. pieces
1 cup fresh or frozen peas
3/4 cup freshly grated Parmesan
Instructions
Heat olive oil in a large saucepan. Add the leek and cook over medium heat until soft, about 5 minutes. Add stock, potato and seasonings. Increase heat to medium high and bring to a boil. Stir in chickpeas, tomatoes, zucchini and pasta, and bring back to a boil. Reduce heat and simmer for about 12 minutes, until veggies and pasta are tender. Stir in asparagus and peas, and cook for 5 more minutes, until both are vibrant green and tender. Season with salt and pepper to taste.
Ladle into bowls and sprinkle with Parmesan cheese.
Makes 8-10 servings.
In a serving: 228 calories, 9 g protein, 6 g fat, 35 g carbs, 5 g dietary fibre, 127 mcg folate, 2 mg iron
- Makes: 6 to 8 servings
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