Prep time: 20 min
Cook time: 35 min
2 tablespoons extra-virgin olive oil
1 cup yellow onion, finely diced
1 cup peeled and diced carrot
1 cup diced celery
1 cup diced zucchini
½ teaspoon chopped garlic
½ teaspoon dried oregano
¼ teaspoon dried thyme
¼ teaspoon fennel seeds, crushed
Pinch red pepper flakes
8 cups organic broth
1 can crushed tomatoes (14 oz)
1 can red kidney beans, rinsed and drained (15 oz)
2 cups finely chopped Swiss chard
4 ounces whole grain pasta, cooked
¼ cup finely chopped fresh parsley
Grated organic Parmesan cheese, for garnish
Heat olive oil in stock pot over medium heat. Add onion and salt. Sauté until golden, about 5 minutes. Add carrot, celery, zucchini, garlic, oregano, thyme, fennel, red pepper flakes, and pinch of salt. Sauté for 4 minutes. Pour ½ cup of broth to deglaze the pot and cook until liquid is reduced by half.
Add remaining broth, tomatoes, and beans. Bring to a boil. Then reduce heat and simmer for 20 minutes.
Stir in chard, pinch of salt, and cook for 3 minutes.
Stir in pasta and parsley.
Top with sprinkling of Parmesan.
Calories: 300; Total fat: 6g, Carbohydrates: 55g; Protein: 12 g; Fiber 13g; Sodium: 600 mg