1 small fennel bulb, untrimmed
1 tsp. olive oil
4 cloves garlic, minced
2 cups organic low-sodium vegetable broth
2 ounces whole wheat medium-sized pasta, such as wagon wheels or rotini (½ cup)
1 ½ cups reduced sodium spicy vegetable juice
1 14.5 oz can organic ﬁre-roasted diced or crushed tomatoes, undrained
1 15 or 16 oz can organic no-salt-added navy beans, drained
½ cup frozen organic peas
¼ tsp. crushed red pepper ﬂakes (optional)
½ cup crumbled feta cheese (optional)
- Cut oﬀ and reserve 2 tablespoons feathery fennel fronds for garnish. Chop enough fennel bulb to yield 1 cup. Heat oil in a large saucepan over medium heat. Add chopped fennel; cook 4 minutes, stirring occasionally. Stir in garlic; cook 1 minute. Add broth and pasta; then bring to a boil over high heat. Reduce heat and simmer uncovered 5 minutes.
- Stir in vegetable juice, diced tomatoes, beans, peas, and if desired, pepper ﬂakes. Return to a simmer; cook 10 minutes or until pasta and fennel are tender, stirring occasionally. Ladle into shallow bowls; top with fennel fronds and feta cheese.
Tips and Substitutions: Chicken broth may replace the vegetable broth. Cannellini or great northern beans may replace the navy beans, and goat cheese may replace the feta cheese.
NutritionCalories — 208
Total fat — 9g
Fat calories — 82
Cholesterol — 25mg
Trans fatty acids — 0g
Saturated fat — 4.5g
Polyunsaturated fat — 0.4g
Monounsaturated fat — 2g
Fiber — 10.6g
Carbohydrates — 43g
Sugar — 10g; Protein — 14.5g
Sodium — 768mg
Calcium — 249mg.