Lemon Chickpea Orzo Soup

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 tablespoon olive oil or 1/4 cup water (for water saute)

1/2 onion, diced

3 carrots, peeled and diced

3 cloves garlic, minced

7 – 8 cups vegetable broth or water (or combo)

1 cup whole wheat orzo

2 cans (15oz.) chickpeas (garbanzo beans), drained and rinsed

1/4 cup tahini

1/4 – 1/2 cup lemon juice (about 2 – 4 large lemons)

a large handful fresh baby kale or spinach

chopped fresh dill, to taste

mineral salt, to taste

fresh cracked pepper or lemon-pepper, to taste

手順

Heat oil or water over medium heat, add onion and carrot, saute for about 5 – 7 minutes, add the garlic and saute for 1 minute more.

Add the broth or water, bring to a boil, add the orzo and chickpeas, reduce heat to medium-low and cook at a gentle boil for 8- 9 minutes, orzo should be tender.

Remove from heat, add tahini and lemon juice (start with the smaller amount of juice, adding more to taste), stir well. Add the baby kale or spinach, give a good stir, greens will soften and wilt within a few minutes. Add as much dill as you like, and season well with salt & pepper. Soup will thicken upon standing, add more liquids as needed.

Serve in individual bowls with your favorite crusty artisan bread for soaking up the wonderful juices.

Serves 6

栄養

• サービングサイズ: About 2 Cups
• カロリー: 306
• 脂肪総量: 10.1 g
• 飽和脂肪: 1.3 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 636.9 mg
• 炭水化物総量: 46 g
• 食物繊維: 11.2 g
• 糖質総量: 9.4 g
• タンパク質: 13.6 g