Pasta e Fagioli

Pasta e Fagioli

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From: Diabetic Living Magazine

This is the classic Italian soup recipe (pasta and beans in a tomato base), though we've reduced the sodium and swapped in whole-grain pasta. Tailor it to your taste with anchovy and crushed red pepper as desired.

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon olive oil
  • 2 ounces prosciutto or turkey bacon, chopped
  • 2 cups chopped Onions
  • ½ cup chopped celery
  • ½ cup chopped carrot
  • 2 tablespoons bottled minced garlic
  • 1 tablespoon dried oregano, crushed
  • 1 teaspoon anchovy paste (optional)
  • 1 teaspoon crushed red pepper
  • 2 (14 ounce) cans reduced-sodium chicken broth
  • 1 (28 ounce) can no-salt-added diced tomatoes, undrained
  • 1 cup whole grain medium pasta shells
  • 2 (15 ounce) cans no-salt-added cannellini beans (white kidney beans), rinsed and drained
  • ½ cup snipped fresh parsley
  • 2 tablespoons lemon juice
  • ¼ cup finely shredded Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. In a Dutch oven, heat oil over medium-high heat. Add prosciutto; cook for 2 to 3 minutes or until crisp. Using a slotted spoon, transfer prosciutto to paper towels; let drain. Set aside.
  2. Add onions, celery, carrot, and garlic to the Dutch oven; cook over medium heat for 3 to 4 minutes or until softened, stirring frequently. Stir in oregano, anchovy paste (if desired), and crushed red pepper. Cook and stir for 1 minute. Add broth, tomatoes, and pasta shells. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until pasta is tender.
  3. Meanwhile, use a fork to mash one can of the beans. Stir the whole and mashed beans into pasta mixture. Simmer about 5 minutes or until heated through.
  4. Stir in parsley and lemon juice. Immediately ladle into serving bowls. Sprinkle with Parmesan and the prosciutto.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 235 calories; 5 g fat(1 g sat); 9 g fiber; 35 g carbohydrates; 13 g protein; 19 mcg folate; 2 mg cholesterol; 7 g sugars; 2,123 IU vitamin A; 18 mg vitamin C; 117 mg calcium; 3 mg iron; 490 mg sodium; 410 mg potassium
  • Nutrition Bonus: Vitamin A (42% daily value), Vitamin C (30% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 vegetable, 2 starch, 1 lean meat, ½ fat

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