This is a good meatless meal. It's plain, but is tasty and virtuously healthy- chickpeas for soluble (cholesterol-lowering) fiber, tomato sauce for antioxidants (lycopenes), low sodium (to reduce it further omit the salt or use a substitute), low fat (until you add the cheese), and loaded with complex carbohydrates.

(Source: family recipe)
1 can (15 oz) unseasoned Hunts tomato sauce or equivalent
1 can water
2 tsp dried oregano
1 tsp dried basil
1 tsp dried parsely
1/4 tsp salt
1/8-1/4 tsp ground black pepper
1/4 tsp garlic powder or fresh equivalent

1 can (19 oz) garbanzo beans (aka chick peas, aka ceci)
1/4 lb macaroni shells (medium size)

Place first 8 ingredients in saucepan and simmer briskly for around 20 min. Add the ceci and continue to cook for another 5-10 min. In the meantime, cook the macaroni shells and drain. Add to the soup.

Serve with Italian bread and grated Romano cheese.

Updated: April 6, 1996
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