Recipe Weekend: Curried Chickpea Soup

I mentioned last weekend that I have some friends who are trying to lost weight, sometimes in significant amounts. One of them reported this morning being down 8.5 pounds, assuming his gym scale doesn't need recalibrating. Go Dustin!

In the meantime, this week's recipe to help them out is one that I only made for the first time just after Christmas. I'd intended to have more people than showed up over for a game-centered open house. (Several were traveling, which I knew; a few had things occur at the last minute.) As part of that, I made Red Bean, Rice, and Sausage soup for the omnivores, and put this soup together in my crock pot for the vegetarians. I tried it myself, and ate the rest as lunch for pretty much the entirety of the week remaining. It's pleasantly Indian flavored without being overwhelming in heat.

Curried Chickpea Soup

Original Source: Slow Cooker Revolution from America's Test Kitchen

Ingredients:

• 2 onions, minced
• 2 tablespoons vegetable oil
• 2 tablespoons tomato paste
• 4 teaspoons curry powder
• 1 tablespoon minced or grated fresh ginger
• 2 garlic cloves, minced
• 6 cups low-sodium chicken broth
• 2 (15-oz) cans chickpeas, rinsed and drained
• 2 carrots, peeled and cut into 1/2-inch pieces
• 1 zucchini, quartered lengthwise and sliced 1/4-inch thick
• 1 cup frozen peas
• 1/4 cup minced fresh cilantro
• salt and pepper

Combine first 6 ingredients (through garlic) in a large, microwave-safe bowl. Microwave for about 5 minutes or until onion is softened, stirring a couple of times. Transfer to slow cooker.

Add broth, chickpeas, and carrots to the slow cooker. Stir to combine. Cover and cook until carrots are softened and the soup is "flavorful", roughly 4 to 6 hours on the low-heat setting.

Stir in peas and zucchini, then cover and cook for 20 minutes on high or until zucchini is tender. Finish with cilantro, salt, and pepper and serve.

Serves 6 to 8.

Recipe Weekend: Red Beans, Rice, & Sausage Soup

I have a number of friends who are actively working on trying to lose weight - in some cases, near triple-digit quantities. I'm still the same skinny guy I was when I graduated from high school, but I've promised to lend them some support by posting a health-conscious recipe on a weekly basis. Whether they cook it or not is up to them, but it'll be there.

I'm starting with one that's a go-to in my household if I'm thinking about having company over for dinner. My parents have taken the recipe from me, and make it regularly as well.

Red Beans, Rice, and Sausage Soup

Serves 6-8

Ingredients:

• 2 tsp olive oil
• 1 large onion, finely chopped
• 2 large garlic cloves, minced
• 1 large celery stalk, diced
• 1 large carrot, diced
• 1 red bell pepper, diced (substitute green bell pepper if preferred)
• 4 c. chicken broth
• 1 1/2 c. water
• 1 15-oz can tomato sauce
• 2 16-oz cans kidney beans, drained and rinsed
• 1/4 tsp (generous) thyme leaves
• 1 bay leaf
• 1/4 tsp black pepper
• 1/3 c. long-grain white rice
• 6 oz turkey sausage, cut into 1/4-in slices.

Heat oil in a Dutch oven or stock pot over medium to medium-high heat. Saute onion, garlic, celery, carrot, and bell pepper until onion begins to brown - usually 5-8 minutes. Add all remaining ingredients. Bring soup to a boil over high heat. Lower heat, cover, and simmer, stirring occasionally, until rice is tender, flavors are well blended, and soup has thickened slightly - roughly 30 minutes.

If 8 servings, 240 calories per serving.