Satisfying and slimming (only about 200 calories per cup), this Italian classic is more of a meal than a soup.
- 1 Tbs. olive oil
- 1 medium-size fennel bulb, finely chopped (about 1 cup)
- 1 medium-size onion, chopped (about 1 cup)
- 2/3 cup chopped celery
- 2 cloves garlic, minced (2 tsp.)
- 1 tsp. dried oregano
- 1/4 tsp. red pepper flakes
- 1 28-oz. can diced tomatoes
- 1 15-oz. can white beans, drained and rinsed
- 4 cups low-sodium vegetable broth
- 1 tsp. salt
- 8 oz. whole-wheat ditalini or orzo pasta
- 3 Tbs. chopped fresh parsley
Heat oil in large pot over medium-high heat. Add fennel, onion and celery, and sauté 7 minutes, or until vegetables are softened. Add garlic, oregano and pepper flakes, and cook 1 minute more. Stir in tomatoes and beans, and simmer 10 minutes over medium-low heat.
Add broth, salt and 2 1/2 cups water, and cook 20 minutes, stirring occasionally. Stir in pasta, and cook 10 minutes more, or until pasta is tender.
Sprinkle with parsley, and season with salt and pepper.
- Calories: 204
- Carbohydrate Content: 39 g
- Fat Content: 2.5 g
- Fiber Content: 6 g
- Protein Content: 8 g
- Saturated Fat Content: 0.5 g
- Sodium Content: 574 mg
- Sugar Content: 6 g