Garbanzo and Zucchini Soup

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The sweetness of the zucchini comes through in this summer garden soup. For best results, use very fresh vegetables.

Preparation facts

Servings: 4

Yield: 6 cups (1.5L)

Ingredients

2 Tbs (30mL) olive oil

1 medium onion, chopped

1 clove garlic, chopped

3 Tbs (7g) parsley, chopped

3 Tbs (7g) fresh basil, chopped

2 medium zucchini, whole

1 can (425g) garbanzo beans, (15 ounces)

1 tsp (6g) salt (sea salt if on a corn-free diet*)

3 cups (720mL) water

1 bunch beet greens or other mild flavored greens

Pepper to taste

4 tsp (10g) Parmesan cheese*, grated, optional

Directions

In a large soup pot, heat olive oil and add onion. Sauté onion until transparent. Add garlic, parsley and basil and cook for a few minutes more.

Add zucchini and cook just until the squash is tender, stirring occasionally. Add garbanzo beans, salt, and water and bring to a boil.

Turn heat down and cook over medium heat for about 20 minutes.

Meanwhile, place greens in a sink full of water and swish around to thoroughly wash them. Drain water, and shake the greens to partially dry them. Place them on a cutting board and cut the leaves into pieces measuring approximately 2x1/2 inches (5x1.5cm).

Cook for about 10 more minutes, until the greens have cooked down. Add fresh ground pepper, and serve with about 1 tsp (3g) of Parmesan cheese per serving.Add the greens to the soup pot and stir well.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.

Nutrition facts

Serving Size 1 serving
Calories 259
Calories from Fat 79 (30%)
% Daily Value*
14%Total Fat 9g
7%Saturated Fat 1.4g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 5.5g
0%Cholesterol 1mg
42%Sodium 999mg
34%Potassium 1189mg
13%Total Carbohydrate 38g
39%Dietary Fiber 9.8g
Sugars 5g
Sugar Alcohols 0g
20%Protein 10g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.