Very Primo Pasta

Submitted by Cape Coral resident Cyd Notter

(This recipe is used in Dr. Barnard’s “Understanding Type 2 Diabetes” cooking class and is very simple to make.  I like to top it with home-made Faux Parmesan!  Makes 10 servings)

½ cup water or veggie broth

1 onion, chopped

1 bell pepper, diced

1 carrot, sliced

1 celery stalk, sliced

2 cups sliced mushroom (about ½ pound)

1 15-oz. can kidney beans, drained

1 15-oz. can chopped tomatoes

½ tsp. paprika

½ tsp. black pepper (go easy)

1 TBS reduced sodium soy sauce

12 oz. rigatoni or similar pasta

In large pot, heat water or broth. Add onions on cook over high heat until soft, about 5 minutes.  Reduce heat to medium and add bell pepper, carrot and celery. Cook 5 minutes.  Add mushrooms, cover and cook about 7 minutes, stirring occasionally. Add tomatoes, beans, paprika, black pepper and soy sauce.  Cover and cook 10-15 minutes.  Meanwhile, cook pasta according to package; drain and rinse, then add to sauce. 

(Per serving: 174 calories, 8.5 grams protein, 1 gram of total fat, 5.1 grams of fiber, 68 grams sodium. Source: Healthy Eating for Children by Amy Lanou, PhD, recipe by Jennifer Raymond, MS, RD)

Faux Parmesan

½ cup cashews, ½ cup nutritional yeast, 1 TBS Mrs. Dash.  Combine in blender until powdery (but not pasty).