Fragrant spices flavor this hearty vegetarian soup. It’s a one-pot meal that can be made in 15 minutes. You just add the ingredients to the saucepan, cover with a lid and let it cook.
Garam masala, ginger and turmeric are the spices used. They can also be used to flavor rice, cooked vegetables or to spice up bought salad dressings.
Walnuts, pistachios or almonds can be used instead of cashew nuts.
SHOPPING LIST
To buy: 1 container reduced-sodium vegetable broth, 1 can reduced-sodium diced tomatoes, 1 can reduced sodium canned chickpeas, 1 bottle garam masala, 1bottle ground turmeric, 1 small piece fresh ginger (or 1 bottle ground ginger), 1 pound russet or Idaho potatoes, 1 small package cashew nuts, 1 bunch parsley
Staples: salt, black peppercorns
Chickpea and Potato Soup
1 cup reduced-sodium vegetable broth
1 cup canned reduced-sodium diced tomatoes with their sauce
1 pound russet potatoes, peeled cut into 1/2-inch pieces (about 3 cups)
1 cup canned reduced-sodium chickpeas, drained and rinsed
1 teaspoon garam masala
1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/2 cup cashew nuts
Salt and pepper to taste
1/4 cup coarsely chopped parsley leaves
Add vegetable broth and tomatoes to a medium-size saucepan. Bring to a simmer, and add potatoes, chickpeas, garam masala, ginger and turmeric. Cover with a lid, and gently simmer 15 minutes or until potatoes are tender. Add cashews and salt and pepper to taste. Toss well. Divide between two large bowls, and top with parsley leaves.
Yield 2 servings.
Per serving: 523 calories (32.2% from fat), 18.7 grams fat (3.4 grams saturated, 9.9 grams monounsaturated), no cholesterol, 18.3 grams protein, 79.1 grams carbohydrates, 12.5 grams fiber, 257 milligrams sodium.
– Recipe by Linda Gassenheimer
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”