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Meal Man Pasta Fagioli Soup

By DrLaPuma 10 years agoNo Comments
Home  /  Recipes  /  Meal Man Pasta Fagioli Soup

Preparation Time: 8 minutes
Cooking Time: 20 minutes
Servings  4
Serving Size: 1.5 cups

Ingredients:

1 teaspoon olive oil
2 carrots, thinly sliced
4 cloves garlic, minced
1/4 teaspoon crushed red pepper flakes
3 cups low salt vegetable or chicken broth
1/2 cup (2 ounces) uncooked whole wheat gemelli (small twisted pasta), such as Eden brand, or ditalini (small tube or shell) pasta
1 can (14 1/2 ounces) seasoned diced unpeeled tomatoes, undrained (preferably organic, such as Muir Glen brand)
1 can (15 to 16 ounces) kidney beans or red beans, rinsed and drained
1/2 cup frozen baby peas, thawed
1/4 cup each: chopped fresh basil or flat leaf parsley and grated Romano or Asiago cheese

Directions:

Heat a large saucepan over medium heat. Add olive oil and carrots; cook 2 minutes. Stir in garlic and pepper flakes; cook 1 minute. Add broth and pasta; bring to a boil over high heat. Reduce heat; simmer 10 minutes. Stir in tomatoes and beans; return to a simmer and cook 5 minutes or until pasta is tender. Stir in peas; heat through. Ladle into shallow bowls; top with basil and cheese.

Tips:

Leftover soup will keep up to 3 days in the refrigerator or up to 3 months in the freezer. For extra flavor, drizzle small amount of rosemary infused olive oil—-(Boyajian makes a delicious one)—over the soup just before serving.

Substitutions:

Freshly shelled peas may be substituted for the frozen peas; stir them into the soup with the tomatoes and beans. Great northern or cannellini beans may replace the kidney or red beans.

Fat 3.5g
Fiber 8.9g
Carbs 41g
Protein 19g
Sodium 684mg
Calcium 245 mg
Magnesum 44mg
 

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