Pasta e Fagioli is a diabetic friendly recipe.
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This is the classic Italian soup recipe (pasta and beans in a tomato base), though we've reduced the sodium and swapped in whole-grain pasta. Tailor it to your taste with anchovy and crushed red pepper as desired.
- 1 tablespoon olive oil
- 2 ounces prosciutto or turkey bacon, chopped
- 2 cups chopped Onions
- ½ cup chopped celery
- ½ cup chopped carrot
- 2 tablespoons bottled minced garlic
- 1 tablespoon dried oregano, crushed
- 1 teaspoon anchovy paste (optional)
- 1 teaspoon crushed red pepper
- 2 (14 ounce) cans reduced-sodium chicken broth
- 1 (28 ounce) can no-salt-added diced tomatoes, undrained
- 1 cup whole grain medium pasta shells
- 2 (15 ounce) cans no-salt-added cannellini beans (white kidney beans), rinsed and drained
- ½ cup snipped fresh parsley
- 2 tablespoons lemon juice
- ¼ cup finely shredded Parmesan cheese
- In a Dutch oven, heat oil over medium-high heat. Add prosciutto; cook for 2 to 3 minutes or until crisp. Using a slotted spoon, transfer prosciutto to paper towels; let drain. Set aside.
- Add onions, celery, carrot, and garlic to the Dutch oven; cook over medium heat for 3 to 4 minutes or until softened, stirring frequently.
- Stir in oregano, anchovy paste (if desired), and crushed red pepper. Cook and stir for 1 minute. Add broth, tomatoes, and pasta shells.
- Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until pasta is tender. Meanwhile, use a fork to mash one can of the beans.
- Stir the whole and mashed beans into pasta mixture. Simmer about 5 minutes or until heated through. Stir in parsley and lemon juice. Immediately ladle into serving bowls.
- Sprinkle with Parmesan and the prosciutto. Serve.
- Serving size: 1 cup
- Per serving: 235 calories; 5 g fat(1 g sat); 9 g fiber; 35 g carbohydrates; 13 g protein; 19 mcg folate; 2 mg cholesterol; 7 g sugars; 2,123 IU vitamin A; 18 mg vitamin C; 117 mg calcium; 3 mg iron; 490 mg sodium; 410 mg potassium
- Nutrition Bonus: Vitamin A (42% daily value), Vitamin C (30% dv)
- Carbohydrate Servings: 2½
- Exchanges: 1 vegetable, 2 starch, 1 lean meat, ½ fat