Recipe: Pasta Fagioli with Kale

Food weight: 3.0

Makes 8 servings

Ingredients
•3 tablespoons extra virgin olive oil
•1 onion, diced
•4 cloves garlic, minced
•1 (14.5) ounce can of diced tomatoes with garlic, basil and oregano
•1 (48 ounce) box of reduced sodium chicken broth
•2 cups water
•2 cups uncooked whole wheat small elbow pasta
•1 large bunch (or bag) fresh kale (stems removed and cut into small pieces)
•2 cans cannellini beans (rinsed and drained)
•1 tablespoon tomato paste
•¼ teaspoon fresh ground pepper
•Freshly grated Parmesan cheese

Directions

In a large pot, heat olive oil. Add onion and cook until lightly browned (about 5 minutes). Add garlic and stir, cook another 2 minutes. Stir in tomatoes, broth and water. Bring to a simmer over high heat. Add pasta, cook 5 more minutes then stir in kale. Lower heat to medium and stir in beans, tomato paste and pepper. Simmer an additional 15 minutes. Serve warm sprinkled with Parmesan.

Nutrition per serving (~ 1 ½ cups):

Food weight: 3.0, calories: 280, fat: 7 g, Cholesterol: 5mg, Sodium: 810 mg, Fiber: 8 g, Carbohydrate: 42 g, Sugar 4g, Protein: 14 g