Chickpea and Sausage Minestrone
By á-42947
(from cooking light magazine)
Serving size: about 1 1/2 cups
Per serving:Calories: 197; Fat: 4.7g; Saturated fat: 0.9g; Monounsaturated fat: 2.4g; Polyunsaturated fat: 0.9gL Protein: 12g; Carbohydrate: 26.5g; Fiber: 4g; Cholesterol: 16mg; Iron: 2.1mg; Sodium: 553mg; Calcium: 76mg
- 6
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
Step 1
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.
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