Flavor Of This Soup Worth The Wait

Mediterranean Garbanzo Bean and Garlic Soup is the antithesis of most American fast food. It is a humble, low-fat soup that simmers for hours to develop a rich, mellow flavor and deep, garlicky aroma.

It’s the perfect dish to prepare if you cook only on weekends, because you can enjoy it for the next several days. It continues to develop flavor as it sits in the refrigerator and portions easily can be warmed in a microwave oven.

This delicious, high-fiber soup takes a long time to cook, but it is simple for a once-a-week cook to prepare. Simply soak the garbanzo beans overnight to soften them, then simmer the legumes for 2-1/2 to 3 hours with a handful of aromatic vegetables and herbs such as garlic, onion, carrot, bay leaves and parsley.

At the end of the cooking time, thicken the soup by pureeing a portion of the beans and vegetables. You add no oil, butter or margarine during the cooking, so the soup is naturally low in fat.

The garbanzo bean, also called the chickpea, is eaten extensively in the cuisines of the Mediterranean, India and the Middle East. Garbanzo beans are lumpy, buff colored legumes that have a delicious, nutty flavor. Like all legumes, they are high in carbohydrates, fiber and protein and low in fat.

Mediterranean Garbanzo Bean and Garlic Soup

1 pound dry garbanzo beans or chickpeas (3 cups)

13 cups water, divided

3 bay leaves

2 medium yellow onions, chopped (about 4 cups)

5 cloves garlic, coarsely chopped

1 carrot, peeled and chopped (about 3/4 cup)

2 tablespoons dried parsley

1 tablespoon salt

1/2 cup dry sherry or dry white wine

Freshly ground black pepper to taste

Rinse the beans in a colander and pick out any pebbles or dirt. Place the beans in a large kettle or bowl and cover with twice as much water. Allow to soak overnight or for at least 8 hours.

The next day, drain the beans and cover with 12 cups cold water. Bring to a boil. Add the bay leaves, onion, garlic, carrot and parsley and reduce heat to a simmer. Cover and cook for 2-1/2 to 3 hours, stirring occasionally.

When the beans are soft, puree the soup in the kettle with an emulsion blender. Or scoop out about half the beans with a slotted spoon and puree them in a food processor or blender, and return the puree to the kettle. The soup should be an even mixture of whole beans and pureed beans. Add the remaining cup of water if the soup becomes too thick.

Season with the salt, sherry and freshly ground black pepper. Simmer for another 20 minutes over low heat before serving.

Yield: 10 (12-ounce) servings.

Nutrition information per serving: 220 calories, 11 grams protein, 39 grams carbohydrate, 2.3 grams fat, (9 percent fat calories), no cholesterol, 667 milligrams sodium.

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