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Rainbow Stew

Rainbow Stew
 
Rainbow Stew
Rainbow Stew
Here's a colorful, nutritious and very tasty recipe from NDSU Extension Service.

Ingredients

  • 2 c. diced yellow onions
  • 4 cloves garlic, minced
  • 1 c. diced celery
  • 1 c. diced carrots
  • 1 Tbsp. olive oil or salad oil
  • 1 14-ounce can diced tomatoes
  • 1 14-ounce can light red kidney beans, drained and rinsed
  • 1 14-ounce can chickpeas, drained and rinsed
  • 1 14-ounce can cannellini beans, drained and rinsed
  • 8 c. low-sodium chicken broth, plus extra water if needed
  • 1 tsp. each of dried oregano, dried thyme and dried basil
  • 2 bay leaves
  • 1 c. dry mini pasta shells
  • 1/4 c. frozen chopped spinach, thawed and squeeze-dried (optional)
  • Pepper (to taste)
  • Grated Parmesan cheese (optional)

Directions

  1. In a large pot, sauté the onion, garlic, celery and carrots in 1 Tbsp. of oil until soft.
  2. Add tomatoes, cannellini beans, chickpeas, kidney beans, chicken broth and spices.
  3. Bring to a boil. Reduce heat and simmer 20 minutes.
  4. Cook pasta in separate kettle as directed on package. Rinse with cold water.
  5. Remove bay leaves. Finely chop spinach. Add spinach and pasta to soup.
  6. Serve with a sprinkle of Parmesan cheese if desired.

 

Makes 12 servings.

Per serving: 150 calories, 3 grams (g) fat, 7 g protein, 22 g carbohydrate, 5 g fiber and 440 milligrams sodium.

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