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 Italian soup. 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 or calories! The squash, I have to admit, was tasty in this as well as a colorful stand-in for traditional pasta in pasta fagioli, 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).
INGREDIENTS:
2 T. bacon grease
2½ oz. onion, chopped
1 c. celery, chopped
4 oz. pork breakfast or Italian 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 or red wine vinegar (optional, but really adds a lot)
½ tsp. coarse black pepper
¼ tsp. each dried oregano and basil
1 can Eden Soy Black Beans (not the same as high-carb black beans!)
Optional: ½ c. low-carb pasta of your choice
DIRECTIONS: Heat bacon grease over high heat and sauté 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. Add 1/2 c. small macaroni noodles (if using). When the soup comes to a light boil, lower heat to a simmer. Simmer until squash and noodles are tender, or for about 20-25 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 (Remember to add in numbers for the pasta if used):
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
Buttoni's Low-Carb Recipes 