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Pasta & Beans
Guiding Stars
Servings:
Serves 4 as an appetizerPrep Time:
15 minutesCook Time:
20 minutes
Ingredients
1 tablespoon Olive oil
1 each Medium onion, finely chopped (or 1 cup frozen chopped onions)
3 each Cloves garlic, minced
1 each red or green pepper, diced
1 14.5 oz can diced tomatoes, with juice
2 cups shell-shaped whole-wheat pasta
2 cups Water
1 each (28 oz.) can cannellini beans, drained and rinsed
6 cups chopped fresh greens (chard, escarole, kale, and spinach all taste great)
1 tablespoon dried basil
1/4 teaspoon Crushed red pepper (optional)
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
1. In medium-large soup pot, saute onion, garlic and green pepper in olive oil until soft (about 4 - 5 minutes).
2. Add remaining ingredients and bring to a boil.
3. Cover, reduce heat and simmer 10 minutes (until pasta is cooked). Option: Season with salt & pepper.
Nutrition
| Nutritional Facts | |
| Servings | Serves 4 |
| Base Nutrients | |
| Calories | 250 kcal (13%) |
| Calories from Fat | 99 kcal (0%) |
| Total Fat | 11 g (17%) |
| Saturated Fat | 9 g (45%) |
| Cholesterol | 0 mg (0%) |
| Sodium | 330 mg (14%) |
| Total Carbohydrates | 55 g (18%) |
| Dietary Fiber | 14 g (56%) |
| Protein | 17 g (28%) |
| Vitamins | |
| Vitamin A | 8988 IU (25%) |
| Vitamin C | 81 mg (90%) |
| Minerals | |
| Calcium | 143 mg (11%) |
| Iron | 11 mg (61%) |
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