This healthy soup is packed with protein – chicken stock, chickpeas, and if you like, diced chicken. Fresh lemon plus lots of healthy veggies like artichokes, spinach, carrots and onion make it a great Fall dinner with minimal prep time.
INGREDIENTS
2 -15 oz cans chickpeas (garbanzo beans), drained and rinsed
5 cups low-salt chicken broth
3 tbsp lemon juice
2 tbsp extra virgin olive oil
1 medium onion
1 medium carrot
3 cloves garlic
1 sprig fresh rosemary
1/2 cup Farfalle (bow tie) pasta
1 -14oz can quartered artichoke hearts, drained
2 cups fresh spinach leaves (chopped if full-sized leaves)
Optional: 1 cup cubed, cooked chicken
DIRECTIONS
In a small bowl, stir/mash together with a fork or potato masher: 1/2 cup of the chickpeas, 1/4 cup broth, and the lemon juice until it is somewhat smooth; it will look a little chunky but don’t leave large pieces of chickpea. Set aside.
In a food processor or with a knife, dice the carrot, onion, and garlic cloves.
Heat the olive oil in a large pot over medium high heat until oil is hot. Add onion, carrot, and garlic and cook until onion softens, about 2 minutes.
To the pot add most or all of the remaining chickpeas (depending on how much you like chickpeas!) the remaining broth, the rosemary, and 1/2 tsp salt and 1/4 tsp pepper. Bring to a fast simmer and then reduce heat to medium low, cover, and simmer for 10 minutes.
Turn up heat to medium high and add pasta when the liquid boils. Cook until pasta is al dente, about 10 minutes.
Remove rosemary sprig and stir in the chickpea/lemon juice/broth puree. Reduce heat to medium and stir in artichoke hearts, spinach, and chicken (if using). Keep over medium heat and warm soup through and wilt spinach, about 3 minutes. Add salt and pepper to taste.
Healthy, EZ, Yummy! 