Tomato Soup with Chickpeas and Lemon

Tomato Soup with Chickpeas and Lemon

It’s time to ditch the notion that soup is just for colder months. A refreshing bowl can make a great starter in any weather, especially with fresh summer produce and a light kick of citrus.

CAL/SERV :

200

PREP TIME :

N/A

YIELDS :

4 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 1 Tbsp. extra virgin olive oil
  • 1/2 small onion, chopped
  • 1 large carrot, sliced
  • 1 large rib celery, chopped
  • 3/4 cup sliced leek, white and 1-inch green parts
  • 2 garlic cloves, finely chopped
  • 1 (14-oz.) can no salt added whole peeled tomatoes
  • 1 (15-oz.) can chickpeas, rinsed and drained
  • 1/4 tsp. smoked Spanish paprika
  • 3 cups reduced-sodium vegetable broth
  • Salt and freshly ground pepper, to taste
  • 2 lemons

 

INSTRUCTIONS
  1. In large heavy saucepan, heat oil over medium-high heat. Add onion and cook until golden, 4 minutes, stirring often. 
  2. Add carrot, celery, leek, and garlic, stirring to coat them with oil. Cook until leek slices are translucent and soft, about 4 minutes.
  3. Add tomatoes one at a time, holding them over pot and crushing them in your fist. Add liquid from can. 
  4. Add chickpeas, paprika and broth. Bring liquid to a boil, reduce heat and simmer, covered, until vegetables are almost tender, 20 minutes.
  5. Season to taste with salt and pepper.
  6. To serve, divide hot soup among four bowls. Cut 1 lemon into quarters. Squeeze juice from a quarter into each bowl, straining out seeds.
  7. From center of second lemon, cut four 1/4-inch slices. Heat a dry cast-iron skillet or grillpan over high heat. 
  8. Add lemon slices and cook until caramelized to brown and lightly charred in places, 1-2 minutes. Turn and cook for 1 minute. Set 1 lemon slice in center of each bowl and serve.

Nutrition (per serving):

200 calories, 5 g fat (< 1 g sat fat), 34 g carbohydrates,
10 g protein, 9 g fiber 461 mg sodium.

 Courtesy of American Institute for Cancer Research