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Name: Chickpea and Escarole Soup
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 8
Cuisine: American
Ingredients: 8 c Coarsely chopped escarole; 1 1/2 ts Minced fresh oregano (or 1/2; 1 c Frozen or canned corn; Overnight in refrigerator); 1 1/2 ts Salt; Dried chickpeas, soaked; 1/4 c Uncooked brown rice; ts Dried thyme); 2 Tabelspoons lemon juice; 2 1/2 c Cooked chickpeas (or 1 1/4; ts Dried oregano); Kernels; 1/4 ts Tabasco sauce; 2 tb Tomato paste; 1 c Onions chopped; Leaves; Black pepper; 1 tb Garlic minced; 1 1/2 ts Minced fresh thyme (or 1/2

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INGREDIENTS

8 c Coarsely chopped escarole
1 1/2 ts Minced fresh oregano (or 1/2
1 c Frozen or canned corn
Overnight in refrigerator)
1 1/2 ts Salt
Dried chickpeas, soaked
1/4 c Uncooked brown rice
ts Dried thyme)
2 Tabelspoons lemon juice
2 1/2 c Cooked chickpeas (or 1 1/4
ts Dried oregano)
Kernels
1/4 ts Tabasco sauce
2 tb Tomato paste
1 c Onions ; chopped
Leaves
Black pepper
1 tb Garlic ; minced
1 1/2 ts Minced fresh thyme (or 1/2

Servings

INSTRUCTIONS

In a 6 to 8 quart pot heat 1/2 cup water till simmering, add onion, garlic, thyme and oregano and cook until onion is wilted. Add escarole, chickpeas, rice and 10 cups of water (I used half veggie stock and half water), cover and bring to a boil. Reduce heat and simmer for 30 minutes. Stir in corn, tomato paste and lemon juice and return to a boil. Reduce heat, cover and simmer 30 minutes. Add salt and tobasco sauce and black pepper to taste. Makes 8 servings. adapted from _The Wellness Lowfat Cookbook_ by the Editors of the Wellness Cooking School at the University of California at Berkeley: From: Thomas P Collins . Fatfree Digest [Volume 8 Issue 57] June 18, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip

NOTES

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Chickpea and Escarole Soup

8 c Coarsely chopped escarole
1 1/2 ts Minced fresh oregano (or 1/2
1 c Frozen or canned corn
 Overnight in refrigerator)
1 1/2 ts Salt
 Dried chickpeas, soaked
1/4 c Uncooked brown rice
 ts Dried thyme)
2 Tabelspoons lemon juice
2 1/2 c Cooked chickpeas (or 1 1/4
 ts Dried oregano)
 Kernels
1/4 ts Tabasco sauce
2 tb Tomato paste
1 c Onions chopped
 Leaves
 Black pepper
1 tb Garlic minced
1 1/2 ts Minced fresh thyme (or 1/2

In a 6 to 8 quart pot heat 1/2 cup water till simmering, add onion, garlic,  thyme and oregano and cook until onion is wilted.  Add escarole, chickpeas,  rice and 10 cups of water (I used half veggie stock and half water), cover  and bring to a boil.  Reduce heat and simmer for 30 minutes.  Stir in corn,  tomato paste and lemon juice and return to a boil.  Reduce heat, cover and  simmer 30 minutes.  Add salt and tobasco sauce and black pepper to taste.  Makes 8 servings.    adapted from _The Wellness Lowfat Cookbook_ by the Editors of the Wellness  Cooking School at the University of California at Berkeley:    From: Thomas P Collins <tcollins@magnus.acs.ohio-state.edu>. Fatfree Digest  [Volume 8 Issue 57] June 18, 1994. Formatted by Sue Smith, S.Smith34,  TXFT40A@Prodigy.com using MMCONV.    File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip

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Nutrition

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Serving Size: 1 Serving (185g)
Recipe Makes: 8 Servings

Calories: 69
Calories from Fat: 5 (7%)

Amt Per Serving		% DV

	Total Fat 0.5g	1 %
	Saturated Fat 0.1g	0 %
	Monounsaturated Fat 0.1g
	Polyunsanturated Fat 0.2g
Cholesterol 0mg		0 %
Sodium 139.3mg		5 %
Potassium 469.4mg		12 %
Total Carbohydrate 14.5g		4 %
	Dietary Fiber 3.3g	13 %
	Sugars, other 11.3g
Protein 3.4g		5 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 69

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