We deconstructed this classic Italian “pasta fagioli” recipe and transformed it into a wildly popular stew that kids and grown-ups (firefighters, too!) are giving thumbs up!
Make a big pot of this hearty meal because your family will happily fill up their thermoses for a tasty and nutritious school lunch! This stew is an excellent source of learn protein, fiber and vitamin A and is a good source of vitamin C, and the mineral iron.
Ingredients:
1 lb. lean ground turkey, browned 2 tablespoons olive oil 4 carrots, chopped 4 celery stalks, chopped 1 medium onion, chopped 2 cloves garlic, minced 2 cans (15 ounces each) low-sodium white kidney beans (cannellini), rinsed and drained 1 quart reduced-sodium chicken broth or water 1 can (8 ounces) no-salt added tomato sauce 2 plum tomatoes, cut into 1/4-inch dice ¼ cup loosely packed fresh parsley leaves, chopped 1 cup basmati rice, cooked
Directions:
In large saucepot, heat oil over medium heat. Add carrots, celery, onion, and garlic and cook until vegetables are soft, about 10 minutes, stirring occasionally.Meanwhile, on plate, with fork, mash half of beans; set aside.To vegetables in saucepot, add whole beans, broth, tomato sauce, tomatoes with their juice, and parsley; heat to boiling over high heat. Reduce heat to low; simmer 5 minutes.Add cooked rice, browned turkey, mashed beans; cook over low heat 10-15 minutes to increase the flavor.Spoon 1 cup soup into each of 15 bowls; sprinkle with additional Parmesan if you like.
Makes 15 servings (1 cup soup per serving).
Nutrition Facts per serving: 230 calories; 4g fat (1g sat fat, 2g mono, 0g trans fat); 20mg cholesterol; 28g carbohydrate (6g fiber, 4g sugar); 20g protein; 330mg sodium; 60% Daily Value (DV) vitamin A; 10% DV vitamin C; 8% DV calcium; 10% DV iron.
Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.