Hearty Bean and Pasta Stew

Hands-on - 20 min. Simmer - 12 min. Serves 12

Have you always thought beans required some sort of meat for flavoring?

This recipe is a good example of how beans can taste great without meat. You must try this!

2 med onions

1 green bell pepper, seeded

2 T olive oil

1 tsp minced garlic (2 cloves)

1 can (14½ oz) diced tomatoes

1 can (14½ oz ) chicken broth

4 cups vegetable juice

2 cups water

1 can (15 oz) each pinto beans, garbanzo

beans and kidney beans

2 T low-sodium chicken bouillon

1 T dried oregano

2 tsp dried basil

1/4 tsp red pepper flakes (opt)

25 grinds fresh ground pepper

2 cups whole-wheat small pasta shells,

macaroni or corkscrews, dry

12 T reduced-fat shredded

mozzarella cheese

12 tsp grated Parmesan cheese

Chop onion and pepper into pieces.

Heat oil in a large nonstick pot. Add onion,pepper, and garlic.

Sauté for 3 minutes on medium heat.

Add broth, vegetable juice, diced tomatoes, and water to pot.
 Open cans of beans. Rinse and drain in colander. Add to pot.

Add  seasonings and bouillon, mix thoroughly. Bring pot to a boil.

Add  pasta to pot. Set timer for 12 minutes.

Sprinkle 1 T mozzarella and 1 tsp Parmesan cheese

on top of individual servings.

 

Nutrition information for 1 cup serving with mozzarella and Parmesan

300 calories

15% calories from fat

5 g fat

1 g trans. fat

9 g fiber

4 mg cholesterol

480 mg sodium

15 g protein

52 g carbohydrates

10 g sugars

This dish will

keep in the

refrigerator for

up to 5 days

and also

freezes