Recipe - Fabulous Chick-Pea Soup

1 One half teaspoon Olive oil
Vegetable cooking spray
1 md Onion; chopped
2 Garlic cloves; mincd
3 lg Carrots; scrubbed and cut or sliced up
1 small Sweet potato; cut or sliced up
16 ounce Cooked chickpeas (13/4
cups), rinsed and drained
4 cup Lowfat chicken broth
2 tablespoon Lemon juice; or less to
taste
Salt and pepper

Heat the olive oil and a generous spray of the cooking spray in a large pot
for 4 5 seconds. Stir in the onions and garlic, and saute for 3 minutes
over mediumlow heat, stirring frequently. (You may have to add 1 to 2
teaspoons of water to prevent the onions from burning.) Stir in the
carrots, sweet potato, chickpeas, and chicken broth. Cover and simmer for
30 to 35 minutes, or until the carrots are tender.

Remove from heat and puree. Return to the pot, then stir in the lemon
juice, and salt and pepper to taste. Reheat just to the boiling point, and
serve immediately. Serve with a green salad and some crusty breads. Freezes
well.

* Prep time: 10 mins. Cook time: 40 minutes (mostly unattended). Yield: 6
cups. *Per cup: 148 cals; 3.5 g fat (2.2%). Exchange values: 1 vegetable;
1One half bread; One half fat. *Fear of Frying: A Sensible Approach to Quick & Easy,
Healthy, LowFat Eating for the Busy Family. (1996) by Virginia N. White
(Chronimed Publishing).

Recipe by: Fear of Frying 1996 Posted to Digest eatlf.v097.n175 by KitPATh
phannema@wizard.ucr.edu on Jul 11, 1997