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.
Total Fat: 6g
Saturated Fat: 3g
Total Sugars: 12g (Added Sugar: 0g)