- 1 medium yellow or white onion, chopped (about 2 cups)
- ¾ cup chopped fresh fennel (or 3 ribs celery, chopped)
- 1 tablespoon finely chopped garlic (4 or 5 medium cloves)
- 1 teaspoon whole fennel seeds
- ¼ to ½ teaspoon crushed red pepper flakes (optional; these are spicy)
- 6 cups water
- 2 cans diced tomatoes (14.5 ounces each; about 3 cups total), undrained
- 1½ pounds white potatoes, peeled and chopped (about 4½ cups)
- 2 medium carrots, sliced (about 1½ cups)
- 1 can cooked red kidney beans (15 ounces; 1½ cups), drained and rinsed
- 6 medium white or cremini mushrooms, sliced (about 2½ cups)
- 1 medium zucchini, sliced (about 2 cups)
- ½ cup chopped fresh basil
- ½ cup chopped fresh parsley
- 2 cups cooked whole-grain small-shell or elbow pasta (about 1½ cups dry)
- Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onion and fresh fennel, and cook while stirring for 3 to 5 minutes, adding a little water as needed.
- Stir in the garlic, fennel seeds, and red pepper flakes, and cook while stirring for 1 to 2 minutes.
- Stir in the water, tomatoes (with liquid), potatoes, carrots, and kidney beans, and bring to a boil, uncovered. Decrease the heat to medium-low and cook for 25 minutes.
- Stir in the mushrooms and zucchini, and cook for 5 minutes, or until the potatoes and carrots are tender. Add the basil, parsley, and cooked pasta, and cook for 1 to 2 minutes more.
For a thicker, more tomato-y broth, add 1/2 to 1 can (6 ounces) salt-free tomato paste.
- Serving Size: 1/8 recipe, 1.5 cups
- Calories: 200
- Sugar: 8.9g
- Sodium: 62mg
- Fat: 1.4g
- Saturated Fat: 0.2g
- Carbohydrates: 41.0g
- Fiber: 8.2g
- Protein: 8.6g
- Cholesterol: 0