Serves 8 Generously
1 large Spanish onion, chopped (about 2 cups)
2 tablespoons olive oil
3 medium-large carrots, chopped (2 ½ cups)
¼ teaspoon ground red pepper
1 teaspoon ground coriander seeds
2-4 garlic cloves, minced
1 ½ cups chopped potato
1 teaspoon salt (or to taste)
4-5 cups vegetable stock
2 large tomatoes, chopped
10 artichoke heats, cut into eighths (two14-ounce cans)
¼ cup canned or cooked chick peas and the reserved cooking liquid
½ cup chopped fresh parsley
2 lemons, cut into wedges
In a large soup pot, sauté the onions in the olive oil for about 5 minutes. Stir in the carrots. Stir again after 5 minutes. Add the ground red pepper, coriander, and garlic. Cover and cook for a few more minutes. Add the potatoes, salt and 2 cups of the stock.
Cover the pot and bring the soup to a boil. Reduce the heat and simmer until the potatoes are nearly tender. Be careful not to overcook them. Gently stir in the tomatoes, artichoke hearts, and cooked chick peas. Salt to taste. Cover and simmer for 3 or 4 minutes, just to heat the tomatoes. Add the remaining 2 to 3 cups of stock or even more if a brothier soup is desired. Heat gently. It is important not to overcook or boil this soup. The potatoes, tomatoes, and artichokes should be heated just enough to blend the flavors or they might lose their shape and disintegrate. If this happens, garnish with more chopped fresh tomatoes. The soup will still taste delicious.
Sprinkle each serving with fresh parsley and garnish with a wedge of fresh lemon.
Judy Caplan is a registered dietitian with a private practice in preventative health in Reston, VA. Her children’s book, Gobey Gets Full -Good Nutrition in a Nutshell, is now available. Visit www.gobefull.com for more informationabout Judy and her company.