“Pasta” Fagioli Soup

Pasta Fagioli Soup

This soup was super yummy at lunch today.  Saw the can of Eden Black Soy Black Beans and knew I had some bulk pork sausage in the refrigerator.  Standing in for the pasta in classic Pasta Fagioli Soup, is thinly sliced yellow summer squash.  If you are at Pre-Maintenance or Maintenance levels of Atkins, instead you could break up one serving (2 oz. uncooked) Al Dente brand Carba Nada Egg Pappardelle noodles in place of the squash for a more authentic look.  Doing so adds about 2 net carbs per serving, whereas the squash only adds about 1/2 net carb per serving.   Another option would be to chop up some of those tofu-based Miracle Noodles (if you like them), for virtually no extra carbs!  The squash, I have to admit, was a tasty as well as colorful stand-in for traditional pasta in this fagioli soup, but that’s your call.  This recipe, as written, is suitable once you get well into Phase 2 Atkins (remember, it has beans in it).

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2 T. bacon grease

2½ oz. onion, chopped

1 c. celery, chopped

4 oz. pork breakfast sausage, shaped into mini meatballs

2 oz. cured ham, chopped (or 4 slices bacon)

1½ c. homemade chicken broth

4 c. water

2 Roma tomatoes, cut in chunks

1 c. cilantro, chopped (use 1/2 c. parsley if not a fan)

1 medium yellow summer squash, cut lengthwise and then sliced

¼ c. rice wine vinegar  (optional, but really adds flavor)

½ tsp. coarse black pepper

1 can Soy Black Beans (not the same as high-carb black beans!)

DIRECTIONS:  Heat bacon grease over high heat and saute onion and celery until translucent.  Add mini sausage balls and ham/bacon to pot and stir very gently to cook the sausage without breaking it apart.  Add all remaining ingredients to the pot.  There’s enough salt in the ham and sausage I don’t think you’ll need to add extra salt to this soup.  When it comes to a light boil, lower heat to a simmer.  Simmer until squash is tender, or for about 30 minutes.  Serve with your favorite low-carb garlic bread and a nice green salad.

NUTRITIONAL INFO:   Makes 8 bowls (about 1½ c. each), each bowl contains:

161.5 cals., 10.52 g fat, 5.77 g carbs, 3.48 g fiber, 2.29 g NET CARBS, 10.5 g protein, 235 mg sodium


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