Date: Thu, 2 Jul 1998 06:04:05 -0700
From: "Ruth C. Hoffman" (firstname.lastname@example.org)
I made this the other night, and my SO loved it (and
he's not even a very big fan of beans). He said it had
a hearty taste that reminded him of a French cassoulet.
It was also much faster to cook than pasta usually is,
since I didn't have to wait for that big pot of water
* Exported from MasterCook *
Bean and Pasta Stew
Recipe By : Vegetarian Times 101 Low-Fat and Fast
Serving Size : 8 Preparation Time :0:30
Categories : Bean Dishes Beans
Main Dishes, Vegetarian Pasta
Amount Measure Ingredient -- Preparation
-------- ------------ -------------------------------
1 cup onion -- chopped
1/2 cup green pepper -- chopped
3 cloves garlic -- minced
nonfat cooking spray
16 oz stewed tomatoes -- (1 can, = 2
16 oz kidney beans -- undrained -- (1
can, =2 cups)
6 oz whole-wheat pasta shells -- (=
3 cups cooked)
1 cup water
1/2 tsp oregano
1 tsp basil
16 oz garbanzo beans -- undrained --
(1 can, = 2 cups)
pepper -- to taste
Saute onion, green pepper, and garlic in kettle sprayed
with nonfat cooking spray. Add tomatoes, kidney beans,
pasta shells, water, and seasonings. Bring to a boil,
cover, and simmer until pasta is tender. Add garbanzo
beans and pepper to taste. Heat thoroughly.
- - - - - - - - - - - - - - - - - -
NOTES : Hint: To reduce sodium, substitute saltfree
tomatoes and beans.
Per serving: 195 cal, 10g protein, 2g fat, 39g carb, 0
chol, 547mg sodium, 8g fiber. Vegan.
Ruth's Notes: I used saltfree tomatoes and saltfree
beans, but then I thought the dish needed some salt.
(And I'm not a heavy salt user, either.) I used much
more garlic than the recipe indicates--maybe 7 cloves,
but they were small ones. I couldn't find small
wholewheat shells, so used wholewheat rotini instead.
No problem. I'm not sure I believe 8 servings, but it
certainly fed 3 of us with enough leftovers for
tonight's dinner, provided I put a side dish with it.