Egyptian Chickpea and Orzo Soup -xp

[Guest guest]

According to http://www.mendosa.com/chanadal.html

chana dal has a very low glycemic index (less than 20)

and apparently that is less than the mature chickpeas.

So if you want a low carb bean, try chana dal.

 

One cup of cleaned, uncooked chana dal yields 2 2/3 cups cooked chana dal

 

We could use cooked brown rice instead of orzo in this recipe.

 

the chana dal's flavor resembles corn...

 

I've been surprised by the amount of salt in a few recipes I mc'd today. The

culprit is the " ready to serve vegetable broth " or the dried bouillon. Even the

low sodium products are higher in salt than I'd like them to be.

 

so, is it time to use more juice instead of the express lane broth. Or water and

mrs dash? According to the label, I'm cooking smarter when I dilute baby food -

the junior blends, than when I use swanson's

 

 

* Exported from MasterCook *

 

Egyptian Chickpea and Orzo Soup

 

Recipe By :Marlena Spieler, San Francisco Chronicle (1998 May)

Serving Size : 4 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

6 cups low-sodium vegetable broth

2 cups water

6 garlic cloves -- thinly sliced

1/2 onion -- chopped

1 1/2 cups cooked chickpeas -- drained

1 teaspoon finely chopped parsley -- optional

Salt and pepper -- to taste

6 ounces orzo or other small soup pasta

2 lemons -- cut into wedges

 

Combine the broth, water, garlic and onion in a saucepan. Bring to a boil, then

simmer over medium heat for about 10 minutes, or until the onion softens.

 

Add the chickpeas and continue to cook for 15 minutes or so, until the chickpeas

are very soft and tender, the soup well-flavored, the garlic and onions soft.

Season with salt and pepper. Stir in the parsley.

 

Meanwhile, cook the orzo or other pasta in rapidly boiling salted water until

tender; drain.

 

Serve the soup in bowls, ladled over the orzo, each bowl with a wedge or two of

lemon to squirt in, then leave to impart its lemony flavor from the rind.

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 351 Calories; 2g Fat (5.9% calories from

fat); 28g Protein; 57g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 789mg

Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2

Fat.

 

NOTES : " If you have no orzo, use spaghetti broken into short lengths before

cooking. And if you have any of the ends you've snapped off asparagus, this is a

good place to use them. Jut cut them into thin rounds and add to the soup about

5 minutes before serving. They are delicious with the chickpeas. "

 

Nutr. Assoc. : 4032 0 0 0 0 0 0 4318 0

 

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