Health Library

Ingredients:

• 1 tablespoon olive oil
• 1 yellow onion, chopped
• 2 garlic cloves, minced
• 2 tablespoon whole wheat flour
• 1 and 1/2 tablespoon chili powder
• 1 15-ounce can diced tomatoes, unsalted
• 1 6-ounce can tomato paste, unsalted
• 1 15-ounce can black beans, low sodium
• 1 15-ounce can kidney beans, low sodium
• 1 15-ounce can chickpeas, low sodium
• 1 cup frozen corn
• 1 cup frozen broccoli
• 2 cups vegetable broth, low sodium
• 1 and 1/2 cup whole wheat pasta
• 1 cup low-fat cheddar cheese
• 8 tablespoons cilantro, fresh or dried

Directions:

1. Sauté onions and garlic with olive oil in large pot over medium heat until onions are soft and transparent.
2. Add flour and chili powder and coat the pan.
3. Drain and rinse all 3 beans. Add beans, diced tomatoes and their juices, tomato paste, corn, broccoli, and broth to pot. Stir to combine.
4. Add the dry pasta and cover over medium heat until comes to a boil. Let simmer 12-15 min until pasta is tender, stirring frequently.
5. Add 3/4 cup cheese and stir prior to serving.
6. To serve, sprinkle cheese on top using remaining 1/4 cup and 1 tablespoon cilantro per serving. Serve hot.

Yield:

8 servings

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

Black beans, kidney beans, and chickpeas belong to the legume family that originated in Central and South America. Legumes are plants whose fruit are enclosed in a pod and can be eaten fresh when picked before they reach maturity. Legumes are high in dietary fiber and protein, and provide a great meat alternative to vegetarians. The soluble fiber helps support healthy cholesterol levels and their low glycemic index aids in the regulation of blood glucose levels. Legumes are also excellent sources of B vitamins, iron, calcium, zinc, potassium, magnesium, phosphorus, folate, and antioxidants. Legumes are a very affordable, nutrient-dense addition to salads, soups, casseroles, rice dishes, and dips. Or try incorporating different varieties into a yummy veggie burger.