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Tuscan Chickpea Soup - Makes 6 servings or 6 cups.

• 2 cans (15 oz.) chickpeas, rinsed and drained
• 2 large whole garlic cloves, peeled
• 1 can (14 1/4 oz.) reduced-sodium vegetable broth
• 2 tsp. extra-virgin olive oil
• 1 medium onion, chopped
• 2 Tbsp. tomato paste
• 1 tsp. chopped fresh rosemary
• Salt and freshly ground black pepper
• 2 tsp. extra-virgin olive oil, for garnish (optional)
• 1 tsp. lemon juice (optional)
• 2 1/2 Tbsp. minced flat-leaf parsley, for garnish (optional)

Place the chickpeas and garlic in a large saucepan. Pour the broth into a one-quart measuring cup and add cold water to make 4 cups of liquid. Add the liquid to the pot and over medium-high heat, bring it to a boil. Reduce the heat and simmer, covered, until the beans are very soft, 20 minutes. Let the soup sit 10 minutes to cool slightly.

Meanwhile, heat the oil in a small skillet over medium-high heat. Add the onion and cook, stirring often, until the onion is soft, about 5 minutes. Transfer mixture to a blender.

Add the chickpeas, garlic, liquid, tomato paste and rosemary. Purée until smooth. This may need to be done in 2 batches. Make the soup smooth or leave some texture, as you prefer. Season to taste with salt and pepper.

To serve, ladle the soup into bowls. Garnish each either by drizzling 1/2-teaspoon of olive oil over the soup, or by mixing in 1 teaspoon lemon juice. Sprinkle with the parsley.

Per serving: 142 calories, 3 g. total fat (less than 1 g. saturated fat), 21 g. carbohydrate, 8 g. protein, 5 g. dietary fiber, 372 mg. sodium.