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Garbanzo and Zucchini Soup

Related recipes: Soup, Corn-Free, Egg-Free, High-Fibre Diet, Low-Sugar, Soya-Free Diet
Garbanzo and Zucchini Soup: Main Image

Quick Facts

Servings: 4

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

Ingredients

  • 30mL olive oil
  • 1 medium onion, chopped
  • 1 clove garlic, chopped
  • 7g parsley, chopped
  • 7g fresh basil, chopped
  • 2 medium zucchini, whole
  • 1 can (425g) garbanzo beans, (15 ounces)
  • 6g salt sea salt if on a corn-free diet*
  • 720mL water
  • 1 bunch beet greens or other mild flavored greens
  • Pepper to taste
  • 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

Calories 259
  Calories from Fat 79 (31%)
(14%)Total Fat 9g
(7%)Saturated Fat 1g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 5g
(0%)Cholesterol 1mg
(42%)Sodium 999mg
(34%)Potassium 1189mg
Total Carbohydrate 38g
(39%)Dietary Fibre 10g
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.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.