15 Ingredients
  • 2 tbsp. olive oil
  • 1½ c. chopped onion
  • 1 tbsp. minced garlic
  • 4 c. water
  • 1⁄4 c. water
  • 1 can reduced-sodium fat-free chicken broth (1 3⁄4 cups)
  • 1 c. small whole-wheat pasta (such as elbow macaroni)
  • 1 medium carrot, cut in 4 pieces lengthwise
  • 1 can no-salt-added cannellini beans
  • 8 oz. broccoli rabe, cut bite-size
  • 1 medium zucchini, cut in half lengthwise
  • 4 oz. green beans
  • 1 c. packed parsley leaves
  • 2 tbsp. grated Parmesan
  • 1 lb. plum ( Roma) tomatoes
Nutrition
383
19% daily value
4 servings
                                       
                                            high-​fiber
     

Fat

16% 10

Saturated

12% 2

Trans

- 0

Monounsaturated

- 6

Polyunsaturated

- 1

Carbs

19% 58

Carbs (net)

- 46

Fiber

48% 12

Sugars

- 10

Sugars, added

- 0

Protein

40% 20

Cholesterol

2% 7

Sodium

24% 571

Calcium

33% 327

Magnesium

36% 151

Potassium

30% 1417

Iron

42% 8

Zinc

30% 3

Phosphorus

49% 343

Vitamin A

38% 342

Vitamin C

72% 65

Thiamin (B1)

39% 0

Riboflavin (B2)

29% 0

Niacin (B3)

22% 4

Vitamin B6

44% 1

Folate equivalent (total)

53% 213

Folate (food)

- 213

Folic acid

- 0

Vitamin B12

4% 0

Vitamin D

9% 1

Vitamin E

26% 4

Vitamin K

332% 398

Sugar alcohols

- 0

Water

- 761
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