• Prep Time:
  • Cooking Time:
  • Serves: 4 servings

Plantain And Potato Soup with Garbanzo Beans

  • Recipe Submitted by on

Category: Low Fat, Soups

 Ingredients List

  • 1 lb Russet potatoes; peeled and
  • -cubed
  • 14 1/2 oz Chicken Broth with Roasted
  • -Garlic 99%FF or vegetable
  • -broth with garlic
  • 1 c Water
  • 8 oz Cooked chickpeas; coarsely
  • -chopped
  • Coarsely ground pepper


3 oz Plantain; see note
1 Carrot
1 Celery stalk
3 Green onions; trimmed
2 tb Chopped fresh cilantro
1/2 ts Cre-ole Mexican spice blend
-or cajun seasoning with
1/3 ts Coarsely ground pepper
1 ts Coarsely ground flax seed;

1 tb Chopped fresh cilantro;
2 Cheese-jalapeno tamales;

This soup has a healing secret: it's full of vitamin A and high in C. It
has the power to sooth our nerves unraveled by constant high winds. We
loved it. Pure comfort: a blend of potato, plantain, chickpeas, cumin,
cilantro and pepper. And garlic! Cook the potatoes in Swanson's 99% fat
free Chicken broth with roasted garlic. Set them aside to age for 30 to 90
minutes. Then complete the soup in 15 minutes. The recipe makes 8 to 9
cups: serves two without accompaniment; or four with a chile-cheese tamale
or cornbread. Basic soup takes 1 hour; could take 3 hours.

NOTE: Depending upon the variety, one plantain can weigh from 3 to 12
ounces. We used half a 6-ounce plantain for this soup; it was still green.
(We made plantain chips out of the other half.)

1. Place the potato cubes (bitesize), chicken broth and water in a 3-quart
saucepan. Bring to a boil; add the chickpeas and boil 2 or 3 minutes. Add a
pinch or two of coarsely ground pepper. Reduce heat to low; cover and
simmer for 15 minutes. Turn off the heat; let stand, covered, from 15 to 90
minutes to develop the flavor.

2. Reheat the soup. While it is heating, chunk-cut the plantain, carrot,
celery and green onions; transfer to the bowl of a food processor fitted
with the metal blade. Coarsely chop; add to the soup pot. Add water to
yield about 2-quarts of soup or up to 9 cups. Bring to a boil. Reduce heat.
Add cilantro, Mexican blend of herbs and spices, more pepper, to taste, and
optional flax seed (oil and fiber). Cover and simmer 12 to 15 minutes until
chopped vegetables are tender and the potatoes are very soft. Mash slightly
with the ladle.

3. Meanwhile, heat the tamales. To serve: place half an unwrapped tamale in
the center of a wide soup bowl. Add a portion of soup. Garnish with fresh
chopped cilantro leaves.

SERVES 4: 1/2 tamale and about 2 cups soup: 312 cals, 6g fat (16%cff).
SERVES 2: 4 cups of soup: 470cals, 4.5g fat (8%).

 Share this Recipe

Recipes by Course

Recipes by Main Ingredient

Recipes by Cuisine

Recipes by Preparation

Recipes by Occasion

Recipes by Dietary

Sign Up and Create a Cookbook Today!

Please Sign in to your Account or Sign up if you are new user.

Who loves our Healthy Recipes?