Spring Minestrone with Chickpeas

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Spring Minestrone with Chickpeas

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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