Pasta e Fagioli: ChefMD®
Aired on Lifetime Television
Sunday, January 20 and March 9, 2008
Show 503
Download Recipe PDF
Food as MedicineSM Tip: A fiber-rich diet is good for the digestive tract and can alleviate symptoms of diverticular disease.
Culinary Taste Tip: When choosing canned soups or broths, select cans that say "low" or "reduced" sodium. In this recipe, you won't need sodium for taste.
Culinary Technique Tip: Chopping or crushing garlic releases the allicin and its cancer-protection benefits.
Pasta e Fagioli (Pasta and Bean Soup):
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4 (1½ cup serving size)
Calories: 308 per serving (26% from fat)
Ingredients:
1 small fennel bulb, untrimmed
1 teaspoon olive oil
4 cloves garlic, minced
2 cups organic low-sodium vegetable broth
2 ounces whole wheat medium-sized pasta, such as wagon wheels or rotini (½ cup)
1½ cups reduced sodium spicy vegetable juice
1 14.5-ounce can organic fire-roasted diced or crushed tomatoes, undrained, such as Muir Glen brand
1 15 or 16-ounce can organic no-salt-added navy beans, drained
½ cup frozen organic peas
¼ teaspoon crushed red pepper flakes (optional)
½ cup crumbled feta cheese
Preparation:
Cut off and reserve 2 tablespoons feathery fennel fronds for garnish. Chop enough fennel bulb to yield 1 cup. Heat oil in a large saucepan over medium heat. Add chopped fennel; cook 4 minutes, stirring occasionally. Stir in garlic; cook 1 minute. Add broth and pasta; then bring to a boil over high heat. Reduce heat and simmer uncovered 5 minutes.
Stir in vegetable juice, diced tomatoes, beans, peas, and if desired, pepper flakes. Return to a simmer; cook 10 minutes or until pasta and fennel are tender, stirring occasionally. Ladle into shallow bowls; top with fennel fronds and feta cheese.
Substitutions:
Chicken broth may replace the vegetable broth. Cannellini or great northern beans may replace the navy beans, and goat cheese may replace the feta cheese.
Tip:
The soup will keep covered and chilled up to 4 days. Add additional broth if soup becomes too thick upon refrigeration.
Nutritional Analysis:
Total fat (g): 9; Fat calories (kc): 82; Cholesterol (mg): 25; Trans fatty acids (g): 0; Saturated fat (g): 4.5; Polyunsaturated fat (g): 0.4; Monounsaturated fat (g): 2; Fiber (g): 10.6; Carbohydrates (g): 43; Sugar (g): 10; Protein (g): 14.5 ; Sodium (mg): 768; Calcium (mg): 249.