Diabetic & Heart Healthy
This delicious spinach and chickpea soup is an easy weeknight dinner. With spinach, chickpeas and orzo, this quick soup is packed with nutrition and flavor.
Ingredients
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1 Tbsp olive oil
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3 garlic cloves, minced
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1 small onion, chopped
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4 cups fat-free, low-sodium chicken broth
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2 cups water
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1 tsp lemon zest
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3/4 cup multigrain orzo
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1 cup (15 oz) no-salt-added chickpeas, rinsed and drained
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1 tsp chopped fresh basil
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1 Tbsp lemon juice
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1/2 tsp black pepper
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1/8 tsp salt
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1 package (6 oz package each) fresh baby spinach
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1/4 cup grated Parmesan cheese
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Preparation
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- In a large saucepan, heat oil over medium-high heat. Add garlic and onion and sauté for 1 to 2 minutes, or until onion is softened. Add chicken broth and water and bring to a boil.
- Reduce heat to medium and add orzo, lemon zest and chickpeas. Cover and cook for 10 minutes, or until orzo is al dente.
- Stir in basil, lemon juice, pepper, salt and spinach. Cook until spinach is wilted.
- Serve topped with Parmesan cheese.
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Nutrition Facts
Serving size: 1 cup
Serves 4
Per Serving: Calories: 259 Fat: 6g Saturated Fat: 2g Cholesterol: 6mg Sodium: 333mg Carbohydrates: 37g Fiber: 7g Protein: 13g
