Pasta e Fagioli (Pasta and Bean Soup)
(makes 6 servings)
olive oil cooking spray
1 small onion, 4 ounces (120 g), chopped
1 carrot, 3 ounces (90 g), chopped
1 zucchini, 4 ounces (120 g), chopped
2 ounces (60 g) button mushrooms, cleaned and sliced
1 14 1/2-ounce (435 g) no salt added diced tomatoes with juice
1 16-ounce (480 g) can cannellini beans, rinsed well
3 cups (720 ml) canned fat-free low-sodium beef or vegetable broth
freshly ground pepper
6 ounces (180 g) dried penne pasta or other pasta
2 tablespoons (24 g) grated Parmesan cheese
- Spray a nonstick covered pot with cooking spray. Add the onion, carrot, zucchini, and mushrooms; sautÃ© for 5 to 6 minutes, until onions wilt.
- Add the tomatoes with their juice and simmer, covered, for 20 minutes. Add the beans and simmer, uncovered, for 5 minutes. Add the broth and cook, uncovered, for 10 minutes. Cool and freeze in an airtight container.
- When ready to serve, reheat in a pot or in the microwave. While the soup is reheating, cook the pasta according to package directions to al dente. (Do not overcook the pasta as it will continue to cook in the hot soup). Drain the pasta and combine with the soup.
- Ladle into soup bowls, topping each serving with a sprinkling of Parmesan cheese.
Per serving: 191 calories (7% calories from fat), 9 g protein, 2 g total fat (0.5 g saturated fat), 35 g carbohydrate, 4 g dietary fiber, 2 mg cholesterol, 181 mg sodium
Exchanges: 2 carbohydrate (2 bread/starch), 1 vegetable