Pasta e Fagioli

Makes 5 2-cup servings

1/2 cup water or Vegetable Broth (see recipe)
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: 213 calories; 1.3 g fat; 0.2 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 10.5 g protein; 41.6 g total carbohydrates; 5.1 g sugar; 7.2 g fiber; 368 mg sodium; 70 mg calcium; 3.9 mg iron; 22 mg vitamin C; 1173 mcg beta-carotene; 1.1 mg vitamin E

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