Every week I am always making some type of healthy, vegetable based soup that we can enjoy for lunch for a few days. My requirements are that the soup is delicious, good for you, and easy to assemble. This is yet another soup that came about when I roasted up some red peppers that needed using from my refrigerator, and then I added some canned chickpeas that had been in my pantry from last year.
This is a really basic soup that could be changed in so many ways. You could add some pancetta while making the soup or as a garnish when serving, you could add some rice or small shaped pasta to the soup as it simmers, or you could ladle the soup over a slice of crusty grilled country bread rubbed with garlic. I’m trying to keep my lunches light and healthy this spring, so I simply served the soup with a sprinkling of fresh herbs on top. I found the beans added texture and created a soup that was hearty enough to keep you satisfied on it’s own. The flavors in the soup actually improve as it sits, so it is a great soup the day before you plan to serve it and let it sit in the refrigerator overnight. Simply reheat before serving!
To roast the peppers, preheat the broiler to high. Cut the peppers into quarters lengthwise, removing the core, membranes & seeds. Cover a baking sheet with aluminum foil and lay the peppers cut side up on the baking sheet. Place under the broiler and cook until the skin is blistered and slightly blackened. Remove the peppers from the baking sheet and place in a plastic bag and let sit until cool enough to handle. At this time, the skin should easily slide off the peppers. Coarsely chop the peppers. To simplify things, you could buy your peppers already roasted.
Deborah Mele 2011
- 3 Medium Sized Red Peppers, Cleaned & Roasted (See Above)
- 1 Medium Onion, Peeled & Finely Diced
- 2 Carrots, Trimmed, Peeled & Finely Diced
- 2 Cloves Garlic, Peeled & Minced
- 2 Cans Chickpeas (Garbanzo Beans - 15 Ounces Each) Drained
- 3 Tablespoons Olive Oil
- 4 Cups Chicken Or Vegetable Broth
- 1 Tablespoon Honey
- Pinch Red Pepper Flakes (Optional)
- Salt & Pepper To Taste
- Extra Virgin Olive Oil
- Cracked Black Pepper
- Fresh Chopped Oregano or Thyme
- In a heavy sauce pan heat the oil and cook the onion, carrots, and garlic until softened.
- Add the roasted peppers, broth, one can of chickpeas, honey, roasted red pepper flakes (if using) salt and pepper.
- Bring to a boil, then reduce the heat to a simmer and cook over low heat for 20 minutes.
- Taste, and adjust seasonings.
- Use a hand wand, or process the soup in batches in your food processor or blender, and puree until smooth.
- Add the remaining can of chickpeas, return the soup to the pot, and continue to cook for an additional 10 minutes.
- Serve soup warm in individual bowls with a drizzle of extra virgin olive oil, a sprinkling of cracked black pepper, and a little chopped fresh herbs on top.
Nutrition Information:Yield: 4 Serving Size: 2 cups
Amount Per Serving: Calories: 681 Total Fat: 34g Saturated Fat: 7g Trans Fat: 0g Unsaturated Fat: 24g Cholesterol: 127mg Sodium: 577mg Carbohydrates: 53g Fiber: 11g Sugar: 20g Protein: 44g