Lightened-Up Pasta Fagioli Soup Recipe
"After trying pasta fagioli at a popular restaurant, I was determined to make it at home, only healthier. It turns out mine was a big hit!" Loaded with veggies, it is such a simple way to boost nutrition and fiber at mealtime. Cindie Kitchin - Grants Pass, Oregon
This recipe is:
Healthy
Diabetic Friendly
Prep: 20 min.
Cook: 40 min.
Yield: 6 Servings
Ingredients
1 pound lean ground turkey
1 large onion, chopped
2 celery ribs, chopped
2 medium carrots, sliced
1 garlic clove, minced
3 cups water
1 can (16 ounces) kidney beans, rinsed and drained
2 cans (8 ounces each) no-salt-added tomato sauce
1 can (14-1/2 ounces) no-salt-added diced tomatoes, undrained
1 tablespoon dried parsley flakes
2 teaspoons reduced-sodium beef bouillon granules
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon pepper
2 cups shredded cabbage
1 cup fresh or frozen cut green beans (1-inch pieces)
1/2 cup uncooked elbow macaroni
Directions
In a Dutch oven coated with cooking spray, cook the turkey, onion, celery and carrots over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Add the water, beans, tomato sauce, tomatoes, parsley, bouillon, oregano, basil and pepper. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
Add the cabbage, green beans and macaroni; cover and simmer 8-10 minutes longer or until the vegetables and macaroni are tender. Yield: 6 servings (2-1/4 quarts).
Nutritional Facts 1-1/2 cups equals 276 calories, 7 g fat (2 g saturated fat), 60 mg cholesterol, 379 mg sodium, 33 g carbohydrate, 8 g fiber, 21 g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
Originally published as Lightened-Up Pasta Fagioli Soup in Healthy Cooking February/March 2010, p42
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
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