Sunday, April 20, 2014

Kalebanzo Soup

You can easily make this dish vegan by substituting vegetable broth for the chicken broth and omitting the chicken sausage or substituting with a soy-based sausage.

Serves 6

1 medium onion, coarsely chopped

2 tablespoons olive oil

2 medium carrots, diced

2 links natural chicken sausage, crumbled or diced

2 garlic cloves, minced

1 can whole tomatoes

6 cups low sodium chicken broth, or veggie broth

1/2 teaspoon thyme

1/2 pound kale, stems and center ribs removed – leaves coarsely chopped

1 can garbanzo beans, canned, drained

1/3 cup grated Parmesan cheese, divided – optional

salt and pepper, to taste

Add onion and olive oil to a large stock pot and heat over medium high. Stir in the carrots and sausage and cook for an additional 5 minutes. Lower heat to medium, stir in the garlic being careful not to let it brown. Add the tomatoes and stir with a wooden spoon, breaking up the tomatoes a bit so that their juice is released and the tomatoes are in pieces. Add broth and thyme, and stir until well combined.

Add the kale and garbanzo beans and simmer over low heat until the kale is tender, about 15 minutes.

Serve with about a tablespoon of Parmesan sprinkled on top if desired.

Per Serving: 249 Calories; 10g Fat (2g sat); 22g Protein; 21g Carbohydrate; 4g Dietary Fiber; 25mg Cholesterol; 894mg Sodium.

Posted September 18, 2012
Comments by Optimum Wellness

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