Wednesday, November 4, 2009

Chickpea and Spinach Soup

This is a great tasting and super healthy soup I got out of a new cookbook I recently purchased called The Anti-Cancer Cookbook by Julia B. Greer, MD, MPH. In this cook the author explains the benefits of each recipe. For example, the spinach contains magnesium, calcium, potassium, and many vitamins as well as the antioxidant lutein. The chick-peas are loaded with fiber and are protein-rich. She also adds that this recipe's folate (spinach) and fiber (garbanzo beans) may help prevent ovarian and colon cancer. I also love the ingredient are all staples in my pantry.


Makes 6 servings
  • 2 tbsp olive oil
  • 4 garlic cloves, peeled and minced
  • 1/4 cup shallots finely chopped (I used 1/2 medium sweet onion)
  • 1/3 cup celery, diced
  • Pinched red pepper flakes
  • 4 cups fat-free, low-sodium vegetable stock
  • 1-1/2 tablespoons fresh rosemary, finely chopped
  • 1 can (15 oz) garbanzo beans, not drained
  • 1-1/4 cups cooked brown rice
  • 1 cup tomatoes, diced (or 15 oz can, not drained)
  • Sea salt and freshly ground black pepper to taste
  • 2 cups fresh spinach, chopped (I used 5 oz frozen spinach, half a box)


1. Place a large soup or stock pot over medium heat and add olive oil. Add garlic and shallots (onions) and saute 1-1/2 to 2 minutes. Add celery and red pepper flakes and continue to saute another 1 to 2 minutes. Add vegetable stock, rosemary, chickpeas, rice, tomatoes, and salt. Cover and bring to a boil. Reduce heat to medium-low and simmer about 30 minutes. Pour about half of soup into a blender and puree (I use a stick blender, easier). Return puree to pot. Season with salt and black pepper as desired and add spinach. Simmer on low heat 6 to 7 minutes. Serve hot.

Recipe from The Anti-Cancer Cookbook by Julia B. Greer, MD, MPH

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