I have experimented around with this a lot, and here is my favorite version. It ends up almost like a chicken stew. It's really the ultimate comfort food, and it's loaded with SF! I also like dipping fresh French bread in it. YUM! If you have a food processor it will make the chopping and pureeing much easier.
1/2 - 1 Tbsp olive oil
approx 2-3 tsp minced garlic (can use a little garlic powder instead if you're sensitive to garlic)
approx 1 Tbsp minced onion (can use a little onion powder instead if you're sensitive to onion)
1 quart chicken broth (100% fat free, no MSG)
1 quart veggie broth (100% fat free, no MSG)
1-2 cups water
1 can tomatoes or 3-4 fresh med tomatoes, pureed well
4 med carrots, diced
2-3 med zucchini, sliced or diced
1-2 tsp basil (approx... season to taste)
2 bay leaves
1-2 tsp salt (approx... season to taste)
1/2 - 3/4 cup elbow noodles (no egg)
cooked chicken, cut in bite-size pieces (use as much as you want, but I use about 3-4 med breasts)
If you don't want to use chicken, you could try:
1 can garbanzo beans, drained and rinsed well
tofu, drained and cut into 1/4 - 1/2" cubes (I haven't tried this yet)
In large pot, saute garlic and onion in oil over med heat. Add veggies and saute for a minute or two. Add broth, water, tomatoes, and seasonings (add garbanzo beans now if you're using them). Simmer until veggies (and beans) are tender. Add chicken (or tofu, if you're using it) and pasta. Simmer at least 15 minutes, stirring occasionally so noodles don't stick, until noodles are tender.
This soup is loaded with SF! The IF in this comes in the form of tomatoes and garbanzo beans (IF outside, SF inside). You can also add okra (IF outside, SF inside) or green beans if you want a little more IF. The gummy SF in the middle of the okra cooks out and makes the soup creamy.
On EFI diet since spring 2006. Stable since late 2006.
I will lie down and sleep in peace, for you alone, O Lord, make me dwell in safety.