| Pasta Fagiole |
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This traditional pasta and white bean soup is an
Italian classic. Be sure to cook the pasta until just al dente. Kepping
it a bit chewy or "toothsome" insures it maintains a low glycemic
index. It makes a wonderful supper when served with a large tossed
salad of romaine lettuce with red peppers, olives and sliced cucumbers
and a dessert of plump dried fruit and roasted almonds.
1 cup dried small white beans 1 Tbsp extra-virgin olive oil 1 large onion, chopped 6 cloves garlic, minced 10 cups water or Vegetable stock 1/2 tsp dried rosemary, crushed 1 cup small pasta, such as orzo or small shells Salt & black pepper to taste 2 Tbsp fresh parsley, chopped 1 cup freshly grated Parmesan cheese additional extra-virgin olive oil (optional) Wash beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain. In the same pot, heat 1 Tbsp of olive oil over medium heat, add onion and garlic, saute until soft. Add beans and water (or stock). Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary and simmer 2 hours or until beans are tender. Raise heat to high, add pasta and cook until al dente. Season soup to taste with salt and pepper, garnish with chopped parsley. Serve accompanied by grated Parmesan and the optional extra-virgin olive oil. Serves 8. Per Serving: Calories: 315.2 - Protein: 22.2 g - Fat: 6.0 g - Saturated Fat: 2.7 g - Monounsat Fat: 2.4 g - Polyunsat Fat: 0.5 g - Carbs: 44.2 g - Fibre: 9.7 g - Cholesterol: 9.8 mg - Vitamin A: 55.4 IU - Vitamin E: 0.6 mg/IU - Vitamin C: 3.1 mg - Calcium: 313.8 mg - Magnesium: 106.9 mg |
