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Pasta Fagioli

This hearty Italian soup makes a great lunch or side dish with your holiday meal. To cut down on prep time, chop the onion, garlic, celery, and carrots quickly using a food processor.

Nutritional Facts

Serving Size: 1 cup

  • Calories 215
  • Carbohydrate 35 g
  • Protein 13 g
  • Fat 3.0 g
  • Saturated Fat 1.2 g
  • Sugar 4 g
  • Dietary Fiber 8
  • Cholesterol 10 mg
  • Sodium 355 mg
  • Potassium 770 mg

This Recipe Serves 6

Ingredients

Non-stick cooking spray
4 slices turkey bacon, chopped
1 medium onion, minced
2 garlic cloves, minced
2 medium celery stalks, finely diced
2 medium carrots, finely diced
2 - 14.5-ounce cans fat-free, low-sodium chicken broth
2 - 16-ounce cans cannellini beans, rinsed and drained
1 - 15-ounce can no-salt-added diced tomatoes, drained
1 teaspoon dried parsley
1 teaspoon dried basil
¼ teaspoon ground black pepper
1 cup small shell quinoa pasta uncooked
¼ cup freshly grated Parmesan cheese

Instructions

  1. Coat a large soup pot with cooking spray over high heat. Add bacon and sauté until crisp. 
  2. Reduce heat to medium and add onion, garlic, celery, and carrots. Sauté about 5-7 minutes or until vegetables begin to brown. Add broth and simmer for 5 minutes. 
  3. Stir in beans, tomatoes, parsley, basil, and pepper and simmer for 10 minutes. Add the pasta and continue to simmer for 10-15 minutes or until pasta is al dente. 
  4. Serve soup in a bowl sprinkled with Parmesan cheese.

From Healthy Calendar Diabetic Cooking, 2nd Edition by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough