We deconstructed this classic Italian “pasta fagioli” recipe and transformed it into a
Most popular recipe on the Healing Meals menu!
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.
The post Hands-On Recipe: Turkey Fagioli with Jasmine Rice appeared first on HealthBarn USA.
