Diabetic, Heart Healthy
This delicious spinach and chickpea soup is an easy weeknight dinner. With spinach, chickpeas and orzo, this quick soup is packed with nutrition and flavor.
1 Tbsp olive oil
3 garlic cloves, minced
1 small onion, chopped
4 cups fat-free, low-sodium chicken broth
2 cups water
1 tsp lemon zest
3/4 cup multigrain orzo
1 cup (15 oz) no-salt-added chickpeas, rinsed and drained
1 tsp chopped fresh basil
1 Tbsp lemon juice
1/2 tsp black pepper
1/8 tsp salt
1 package (6 oz package each) fresh baby spinach
1/4 cup grated Parmesan cheese
In a large saucepan, heat oil over medium-high heat. Add garlic and onion and sauté for one to two minutes, or until onion is softened. Add chicken broth and water and bring to a boil.
Reduce heat to medium and add orzo, lemon zest and chickpeas. Cover and cook for 10 minutes, or until orzo is al dente.
Stir in basil, lemon juice, pepper, salt and spinach. Cook until spinach is wilted.
Serve topped with Parmesan cheese.
Serving size: 1 cup
Per Serving: Calories: 259; Fat: 6g; Saturated Fat: 2g; Cholesterol: 6mg; Sodium: 333mg; Carbohydrates: 37g; Fiber: 7g; Protein: 13g
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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor