Healthy Recipes
Lemon Garbanzo Soup
This nourishing soup provides a bevy of nutrients, plus fiber and protein from low-glycemic garbanzo beans, which are also called chickpeas. And the spice/lemon zest combination gives it a zippy, summery flavor. Enjoy!
Serves: 4
Time to Table: 25 minutes
Healing Nutrient Spotlight:
- Isoflavones, Curcumin, Lutein, Zeaxanthin
- Excellent Source of Folate and Fiber
- Good Source of Protein, Riboflavin, Magnesium, Potassium, Copper and Selenium
Ingredients:
3 cups organic baby spinach
1/2 tsp organic cayenne pepper
1/4 tsp cumin seed
1/2 tsp organic turmeric
4 cups organic low sodium chicken or vegetable broth
2 large organic egg whites
5 cloves organic garlic, chopped
1 16-oz can organic garbanzo beans, drained and rinsed
1/3 cup fresh organic lemon juice
1 tsp lemon zest (from an organic lemon)
4 slices lemon
Preparation:
Combine broth, garbanzo beans, garlic, cumin and turmeric in a large pot. Bring to a boil, reduce heat and simmer for 15 minutes.
Whisk eggs, lemon juice and zest in bowl. Whisk 2 cups of hot soup into the egg white mixture.
Add this mixture back to pot, along with baby spinach. Stir over medium-low heat for 5 minutes Add cayenne, ladle into bowls, float lemon slices on top and serve.
Nutritional Information:
162 calories, 2 g total fat, 0 g saturated fat, 0 g trans fat, 0.3 g monounsaturated fats, 0.7 polyunsaturated fats, 0 mg cholesterol, 865 mg sodium, 29 g carbohydrate, 6 g fiber, 1 g sugars, 9 g protein
[Ed. Note: Kelley Lunsford is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information click here.]
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Tags: fiber, folate, garbanzo beans, isoflavones, lutein, soup, vegetables
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