- Makes: 6 to 8 servings
Spring Minestrone with Chickpeas
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.
- 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
- 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