Potatoes in a Carb Free Diet - Chickpeas, Potatoes and Spinach Soup Recipe

Wednesday was my carbohydrate free day last week. I was eating a spinach cake (which has spinach and potatoes besides other vegetables) and a colleague asked if potatoes are acceptable because they are high in carbohydrates. While I studiously avoid breads, rice and other grain based carbohydrates I give potatoes and sweet potatoes a pass because if I avoided them as well there will hardly be anything to eat.

While I avoid fries and chips made from both potato and sweet potato on these carbohydrate free days I do not keep out boiled potatoes or sweet potatoes. So lets analyze the nutritional profile of a potato. The potato has potassium, Vitamin C, B-1 and B-6 and also fiber. Sweet Potato usually has half the amount of calories compared to a potato. A baked or boiled potatoes cooked with other ingredients are acceptable in my dictionary on carbohydrate free days.

Leaving out potatoes in any recipe is just as easy, especially when they are used with beans like in this recipe. Hearty soups are great on days when you want avoid carbohydrates. They suppress your hunger pretty quickly and they are perfect for lunch the next day. The longer they sit the tastier they become. I have used chicken broth in this soup but it is just as easily made with vegetable broth or just water.

The recipe is based on what I found in Vegetarian Times magazine but that had used White Beans, Potatoes and Swiss Chard. I had spinach handy so I used that, did not have white beans and so Chickpeas were used in its place. The spices used in the recipe were just salt and pepper. I like my soups a bit spicier so I added chopped chilies and some chili powder and cumin as well. I also added Zucchini because I had some ready to use.

Heat the oil in a dutch oven and add the onions. Add the chilies, garlic and ginger and saute for 2-3 minutes.
Add in the diced Zucchini and saute for about 4-5 minutes. I fished out most of the zucchini and set them aside and added the diced potatoes. Saute them for 3-4 minutes more.
Add one cup of the broth, let it come to a boil and then cover and cook for another 4 minutes or so till the potatoes become soft.
Add in the cooked chick peas, followed by the spinach and the cooked zucchini that was fished out, mix it in. Add the chili powder as required after tasting.
Add the rest of the broth and let it come to a boil for about 8-10 minutes.

Chickpeas, Potatoes and Spinach Soup Recipe
Preparation Time:10 minutes + overnight soaking
Cooking Time:25 minutes
Ingredients

1. 2 cups of dried chickpeas soaked overnight
2. 1 Zucchini diced (about 2 cups) - optional
3. 2 potatoes peeled and diced about 1 inch
4. 1/2 cup onions moon shaped sliced
5. 1/2 tbsp chopped garlic and 1/2 tbsp grated ginger
6. 1/2 bag of spinach (about 3 cups loosely packed) - substitute with Kale or Swiss Chard or any green of choice
7. 4 cups of chicken broth (use vegetable broth or water for a vegan version)
8. 1 tbsp chopped chilies in oil (or chili paste of choice)
9. 2 tsp pepper powder
10. 2 tsp red chili powder (optional)
11. 1 tbsp olive oil
12. salt to taste

Method

1. Cook the soaked chickpeas till they are fully cooked.
2. Heat a dutch oven or a wide mouthed thick bottomed pan and heat the oil, add the onion and saute till they turn brown. Season with salt and pepper.
3. Add the chopped chilies in oil to the onion along with the garlic and ginger. Saute for about 2-3 minutes.
4. Add in the diced Zucchini and saute for about 4-5 minutes. I fished out most of the zucchini and set them aside and added the diced potatoes. Saute them for 3-4 minutes more.
5. Add one cup of the broth, let it come to a boil and then cover and cook for another 4 minutes or so till the potatoes become soft.
6. Add in the cooked chick peas, followed by the spinach and the cooked zucchini that was fished out, mix it in. Add the chili powder as required after tasting.
7. Add the rest of the broth and let it come to a boil for about 8-10 minutes.
Let it sit for about 10 minutes more before serving.

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