1 1/2 teaspoons olive oil
vegetable cooking spray 1 medium onion — chopped
2 garlic cloves — mincd
3 large carrots — scrubbed and sliced
1 small sweet potato — sliced
16 ounces cooked chickpeas (1-3/4 cups) — rinsed and drained
4 cups lowfat chicken broth
2 tablespoons lemon juice — or less to taste
salt and pepper
Heat the olive oil and a generous spray of the cooking spray in a large pot for 4 5 seconds. Stir in the onions and garlic, and saute for 3 minutes over medium-low heat, stirring frequently. (You may have to add 1 to 2 teaspoons of water to prevent the onions from burning.) Stir in the carrots, sweet potato, chick-peas, and chicken broth. Cover and simmer for 30 to 35 minutes, or until the carrots are tender.
Remove from heat and puree. Return to the pot, then stir in the lemon juice, and salt and pepper to taste. Reheat just to the boiling point, and serve immediately. Serve with a green salad and some crusty breads. Freezes well.
cups. *Per cup: 148 cals; 3.5 g fat (2.2%). Exchange values: 1 vegetable; 1-1/2 bread; 1/2 fat. *Fear of Frying: A Sensible Approach to Quick & Easy, Healthy, Low-Fat Eating for the Busy Family. (1996) by Virginia N. White (Chronimed Publishing).