From Your Bariatric Nutrition Team
Got home late from work on a cold night? Need a quick, warm easy meal to prepare? This one pot soup is easy to make and so is the clean-up.
- 1 Tbsp olive oil
- 1 onion, diced
- 3 garlic cloves, peeled and minced
- 2 celery stalks, diced
- 1 1/2 tsp rosemary
- 1 14.5-ounce can of rinsed, drained chickpeas
- 1 Tbsp smoked paprika
- 2 bay leaves
- 1 Tbsp tomato paste
- 1 14-ounce can diced tomatoes, un-drained (use fire roasted if you can find them)
- 4 cups low sodium vegetable or chicken stock or broth
- 2 cups chopped fresh spinach (or a box of thawed frozen spinach)
- Coarse salt and black pepper to taste
- Heat the olive oil in a large, heavy-bottomed pot over medium heat and add the onion, garlic, celery, and rosemary. Saute for a few minutes until the vegetables begin to soften, 5 to 7 minutes.
- Add the tomato paste and cook for 1-2 minutes making sure it does not burn.
- Add chickpeas, smoked paprika, bay leaves, and canned tomatoes to the pot and bring to a gentle boil.
- Add the broth or stock and return to a boil. Lower the heat.
- Discard the bay leaves. Use an immersion blender to blend the soup slightly trying to keep some of the vegetables and beans whole.
- Add the spinach and salt and pepper to taste. Simmer for 10 more minutes.
*To bump up the nutrition value even more, add some diced zucchini or cauliflower.
Tip: If you don’t have a lot of time, buy pre-chopped vegetables or dice in advance and store them in the freezer so they’ll be ready whenever you need them.