Chickpea-Pesto Tomato Soup
Recipe by Jessica Girdwain
The Runner’s World Cookbook, by Joanna Golub
Classic tomato soup gets a health and taste upgrade with this quick-and-easy recipe, thanks to the addition of chickpeas. Research shows that people who eat just half a cup of fiber-rich chickpeas a day eat less junk food and feel fuller after a meal than people who don’t eat them. Tomatoes are an excellent source of the antioxidant lycopene, which studies show can protect your skin from ultraviolet rays-important for runners logging miles in the sun.
Makes 4 servings
Total time: 30 minutes
• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can (28 ounces) fireroasted crushed tomatoes
• 2 cups low-sodium vegetable broth
• 1 teaspoon sugar
• 1/4 teaspoon ground black pepper, plus more as needed
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/4 cup basil pesto (use jarred or the recipe for pesto in Portobello and Asparagus Pasta on page 148)
Heat the oil in a large soup pot over medium heat. Add theonion and cook, stirring frequently, for 4 minutes, or until soft.Add the garlic and cook, stirring frequently, for about 30 seconds.
Add the tomatoes and broth. Raise the heat to high and bring the soup to a boil. Reduce the heat to low and simmer for 5 minutes. Add the sugar and pepper.
If you prefer a smooth texture, transfer the mixture to a blender and puree until smooth. Then transfer the soup back to the pot. If you prefer a chunky texture, skip this step.
Add the chickpeas to the pot. Cover with a lid and simmer for 10 minutes. Season to taste with pepper. Ladle the soup into bowls and top with a dollop of pesto.
Nutrition per serving: 258 calories, 38 g carbs, 7 g fiber, 8 g protein, 10 g total fat, 1.5 g saturated fat, 947 mg sodium
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