Here's another Italian style soup recipe from Eating Well. This is packed with carbs and protein and would be great for a meal style soup. Freezing leftovers is great if you're cooking for one or if yo've made enough to last for another meal or two.
This thick soup is full of chickpeas, tomatoes, fresh rosemary and pasta. Convenient pantry items makes it the perfect solution for harried weeknights.
6 servings, 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
2 teaspoons extra-virgin olive oil
2 cloves garlic, finely chopped
1 14-ounce can plum tomatoes, drained
1 large sprig fresh rosemary, or 1 1/2 teaspoons crushed dried
2 15-ounce cans reduced-sodium beef broth
2 cups water
2 19-ounce cans chickpeas, rinsed, divided
6 ounces whole-wheat elbow macaroni, or cavatappi
1/2 teaspoon freshly ground pepper
1/3 cup grated Pecorino Romano, or Parmesan cheese
Heat oil in a large pot over low heat. Add garlic and cook, stirring, until golden, about 1 minute. Add tomatoes and rosemary; simmer for 5 minutes, crushing tomatoes with a fork or potato masher. Pour in broth and water; bring to a simmer over medium heat.
Meanwhile, mash 1 cup chickpeas in a small bowl with a fork or potato masher. Stir the mashed chickpeas, pasta and pepper into the tomato-broth mixture. Simmer, uncovered, until the pasta is tender, 8 to 10 minutes or according to package directions. Stir in the remaining whole chickpeas and heat through. If using fresh rosemary, remove the sprig. Serve the soup with a sprinkling of grated cheese.
Per serving: 319 calories; 6 g fat ( 2 g sat , 2 g mono ); 5 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 394 mg sodium; 412 mg potassium.
Nutrition Bonus: Folate (26% daily value), Iron (18% dv), Magnesium (20% dv), Selenium (35% dv), Zinc (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 1/2 starch, 1 lean meat