I found this soup recipe in Shape Magazine this month and it really intrigued me. I've never thought of carrot or chickpea soup, let alone putting them together. Along with the barley, just reading the recipe made me feel healthier and in the need of going to the gym to complete the day. So I did, right after I made the soup for mine and Gene's lunch. It was excellent, deceptively hearty with tons of flavor. I confess, though, I did monkey, or monkAy as Jeff at C for Cooking says, around with the recipe a bit. After my initial tasting, I decided I really needed a better bottom note to round out the flavor and got what I was looking for by adding a tsp of curry to the mix. I also needed a little more protein since I'm chronically anemic and am constantly being reminded by my primary care doc to "eat more meat". Yeah, whatever. Tofu works for me in this case. As a side note, if you substituted vegetable stock for the chicken stock and left off the parmesan garnish, the recipe would be vegan.
This is also my entry for Alanna of A Veggie Venture's "Soup, Glorious Soup" blogging event for the month of February, celebrating the warmth and nourishing qualities of soup. I heartily agree! Nothing takes the chill off winter like a good bowl of soup. Check in with Alanna throughout the month to see the updated menu of soups being celebrated.
Carrot, Chickpea, and Barley Soup, with or without Tofu
From Feb issue Shape Magazine
Prep time: 10 minutes
Cooking time: 45 minutes
4 cups reduced-sodium chicken (or vegetable) broth
1/2 cup barley, rinsed and drained
1 cup can chickpeas, rinsed and drained
2 cups diced carrots
1 tsp balsamic vinegar
1/3 tsp freshly ground pepper
3 Tbsp chopped parsley, fresh or dried
1 tsp curry powder
12 oz Silken Tofu
2 Tbsp Parmesan, grated
In a medium saucepan, combine brother, barley, chickpeas, and carrots. Bring to a boil over high heat. Reduce to love, cover, and simmer 30 minutes. Remove from heat.
Using a slotted spoon, removed about 1 cup of the solids and place in a blender along with 1 12-oz block tofu. Blend until completely smooth. Return to soup pot and simmer for another 15 minutes.
Stir in parsley, vinegar, and pepper. Garnish with parmesan.
Makes approximately 6 cups.
Nutrition per 1 cup (without tofu): Calories: 141, Carbs: 28 gr, Fat: 2g, Protein: 8, Fiber: 7 gr.
Nutrition per 1 cup (with tofu): Calories: 185, Carbs: 29gr, Fat: 4, Protein: 13gr, Fiber: 8gr.