Denise says:
The New Year is a time to review your ‘5 a day’ consumption and this soup will certainly help you achieve this. It is quick and easy to prepare and above all provides a satisfying dish for a winter’s day. It is a colourful flavoursome vegetarian soup that includes vegetables high in antioxidants; Carrots contains more carotene than any other vegetable or fruit, which the body converts to vitamin A. This is a truly versatile vegetable and an excellent source of vitamins B and C as well as calcium pectate, an extraordinary pectin fibre that has been found to have cholesterol-lowering properties. And chickpeas, the seed of a bush, a nutty flavoured pulse, are packed with vitamins, proteins and minerals and contain soluble fibre, which can lower your cholesterol levels.
Chickpeas are well known for making hummus but they are also popular in numerous other Mediterranean dishes, can replace meat and be added to salads and casseroles.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Serves: 4 people
Ingredients:
2 tins 400g chick peas (drained and rinsed)2 tablespoons olive oil
2 red onions – peeled and roughly chopped
2 medium sized potatoes – peeled and cubed
3 red peppers – deseeded and roughly chopped
3 carrots- peeled and finely chopped
3 ripe tomatoes – cut into chunks
2 garlic cloves – peeled and roughly chopped
1 litre vegetable stock
Salt and freshly ground black pepper – to taste
Garnish
Bunch of fresh parsley
Shavings of Parmesan Cheese – omit for meat meal
Drizzle extra Virgin olive oil
Method
1)Heat a deep saucepan with the olive oil. Sauté the onions, garlic, potatoes, peppers and carrots.2)Add the stock, tomatoes, rinsed chickpeas and season with salt and freshly ground black pepper.
3)Bring to the boil and simmer for 15 minutes or until the vegetables are soft.
4)Remove 3 ladles and puree. Return to the pan and reheat.
5)Taste and adjust seasoning.
To serve the stylish way: Sprinkle with chopped parsley and drizzle extra virgin olive oil. For a milky meal – shavings of Parmesan cheese are a great addition.