New American Plate Challenge

Tomato Soup with Chickpeas and Lemon

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Weekly Recipe
Serves 4 - 1 1/2 cup

This tomato soup packs vitamin C, iron, potassium and lycopene, a potent antioxidant linked with lower prostate cancer risk. Chickpeas add a boost of fiber and protein while grilled lemons lend a sweet, tangy finish. Make room at the table because hot soup is making a cool comeback.


Ingredients

  • 1 Tablespoon
    extra virgin olive oil
  • 1/2
    small onion, chopped
  • 1
    large carrot, sliced
  • 1
    large rib celery, chopped
  • 3/4 Cups
    leek, sliced, white and 1-inch green part
  • 2
    cloves of garlic, minced
  • 14 Ounces
    whole peeled tomatoes, no salt added
  • 15 Ounces
    can no salt added chickpeas, drained
  • 1/4 Teaspoon
    smoked Spanish paprika
  • 3 Cups
    vegetable broth, reduced-sodium
  • sea 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. Add carrot, celery, leek, and garlic, stirring to coat them with oil. Cook until leek slices are translucent and soft, about 4 minutes.

  2. Add tomatoes one at a time, holding them over pot and crushing them in your fist. Add liquid from can. Add chickpeas, paprika and broth. Bring liquid to a boil, reduce heat and simmer, covered, until vegetables are almost tender, 20 minutes. Season to taste with salt and pepper.

  3. To serve, divide hot soup among four bowls. Cut 1 lemon into quarters. Squeeze juice from a quarter into each bowl, straining out seeds. From center of second lemon, cut four 1/4-inch slices. Heat a dry cast-iron skillet or grillpan over high heat. 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 1½ cup serving: 200 calories, 5 g fat (< 1 g sat fat), 34 g carbohydrates, 10 g protein, 9 g fiber 461 mg sodium.

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