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Pasta e Fagioli

Makes 5 2-cup servings

Pasta and beans make a delicious and satisfying meal.

1/2 cup water or Vegetable Broth
1 onion, chopped
1 small bell pepper, seeded and diced
1 carrot, sliced
1 celery stalk, sliced
2 cups sliced mushrooms (about 1/2 pound)
1 15-ounce can chopped tomatoes
1 15-ounce can kidney beans, drained
1 teaspoon dried thyme
1 teaspoon paprika
1/2 teaspoon black pepper
1 tablespoon reduced-sodium soy sauce
4 ounces dry rigatoni or other pasta

Heat water or broth in a large pot. Cook onion over high heat, stirring often, for 3 minutes.

Add bell pepper, carrot, and celery. Reduce heat to medium and cook for 5 minutes, stirring often.

Add mushrooms. Cover and cook 7 minutes, stirring occasionally.

Add tomatoes, beans, thyme, paprika, black pepper, and soy sauce. Cover and simmer 10 to 15 minutes.

Meanwhile, in a separate pot, cook pasta according to package directions until tender. Drain. Stir into vegetables just before serving.

Per 2-cup serving

  • Calories: 213
  • Fat: 1.3 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 5.3%
  • Cholesterol: 0 mg
  • Protein: 10.5 g
  • Carbohydrates: 41.6 g
  • Sugar: 5.1 g
  • Fiber: 7.2 g
  • Sodium: 368 mg
  • Calcium: 70 mg
  • Iron: 3.9 mg
  • Vitamin C: 22 mg
  • Beta Carotene: 1173 mcg
  • Vitamin E: 1.1 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.