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Photo: Jason Wallis; Styling: Cindy Barr  

Chickpea and Sausage Minestrone

Chickpea and Sausage Minestrone satifies the body and the soul—plus this comfort soup is ready in just 30 minutes.

Cooking Light DECEMBER 2013

  • Yield: Serves 6 (serving size: about 1 1/2 cups)

Ingredients

  • 3/4 cup uncooked small shell pasta
  • 1 tablespoon olive oil
  • 1 (4-ounce) link hot turkey Italian sausage, casing removed
  • 1 cup diced onion
  • 1 cup diced carrot
  • 1/2 cup diced celery
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 teaspoons chopped fresh thyme
  • 1/4 teaspoon crushed red pepper
  • 5 garlic cloves, chopped
  • 1 (15-ounce) can unsalted chickpeas, rinsed and drained
  • 1 (15-ounce) can fire-roasted diced tomatoes, undrained
  • 4 cups unsalted chicken stock (such as Swanson)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain.

2. While pasta cooks, heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add sausage; cook 3 minutes or until lightly browned, stirring to crumble. Add onion and next 6 ingredients (through garlic); cook 10 minutes. Add chickpeas, tomatoes, and stock; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in pasta, salt, and black pepper; cook 1 minute.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 197
  • Fat: 4.7g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 0.9g
  • Protein: 12g
  • Carbohydrate: 26.5g
  • Fiber: 4g
  • Cholesterol: 16mg
  • Iron: 2.1mg
  • Sodium: 553mg
  • Calcium: 76mg
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