Hearty & Healthy Pasta e Fagioli Soup

Pasta e Fagioli Soup is a classic Italian dish with a name that literally translates to “pasta and beans”. It is a beloved rustic Italian soup that embodies simple ingredients and immense flavor. A staple for generations, this heartwarming dish offers a balance of protein, fiber, complex carbohydrates, and an abundance of nutrients – perfect for fueling your body and satisfying your soul. My rendition is packed with fresh vegetables, tender beans, and perfectly cooked pasta in a savory broth – a guilt-free indulgence that supports your health and dietary goals.

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Yield: 6

Hearty & Healthy Pasta e Fagioli Soup

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🍲 Craving cozy? This Pasta e Fagioli Soup is here for you! 😋 Packed with protein, fiber & flavor!

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon red pepper flakes (optional)
• 1 (28-ounce) can crushed tomatoes
• 4 cups vegetable broth
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 1 (15-ounce) can kidney beans, drained and rinsed
• 1/2 cup ditalini pasta (or other small pasta shape)
• Salt and black pepper to taste
• Freshly grated Parmesan cheese for serving (optional)
• Freshly chopped parsley for serving (optional)

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery and cook, stirring occasionally, until softened, about 5-7 minutes.
2. Add garlic, Italian seasoning, and red pepper flakes (if using) and cook for 1 minute more, stirring constantly.
3. Pour in the crushed tomatoes, vegetable broth, cannellini beans, and kidney beans. Bring to a simmer, then reduce heat and simmer for 20 minutes, or until the vegetables are tender.
4. Stir in the pasta and cook according to package directions, or until al dente.
5. Season to taste with salt and black pepper. Serve hot with a sprinkle of Parmesan cheese and fresh parsley, if desired.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 250Total Fat: 7gSaturated Fat: 1gCholesterol: 0mgSodium: 500mgCarbohydrates: 38gSugar: 5gProtein: 12g

Cultural Background and Significance

Pasta e Fagioli holds a cherished place in Italian cuisine, originating as a peasant dish utilizing simple, affordable ingredients. Traditionally, families would make use of leftover pasta and beans to create this resourceful, nourishing soup. It stands as a testament to Italian ingenuity and the celebration of humble ingredients.

Health Benefits of Pasta e Fagioli Soup

• Excellent source of protein and fiber
  The combination of beans and pasta provides ample protein and fiber, promoting satiety, aiding digestion, and helping manage blood sugar levels.
• Rich in vitamins and minerals
  The vegetables and beans offer vitamins A, C, K, folate, iron, potassium, and magnesium, essential for various bodily functions.
• Supports heart health
  The fiber content helps lower cholesterol, while the potassium in the beans contributes to blood pressure regulation – both important factors in cardiovascular health.
• Naturally low in fat
  This is a satisfying meal that won’t overload you with unhealthy fats.
• Adaptable to dietary needs
  Easily made vegan by omitting Parmesan cheese and gluten-free by using gluten-free pasta.

Tips for a Perfect Cook

• Aromatics are key
  Don’t skip the onion, carrot, celery, and garlic – they form the flavor foundation of this soup.
• Taste as you go
  Adjust salt, pepper, and Italian seasoning throughout the cooking process for the best flavor balance.
• Don’t overcook the pasta
  Add the pasta towards the end to ensure it’s al dente – it will continue to cook slightly in the hot broth.
• Garnish for freshness
  Finish with Parmesan cheese (if desired) and fresh parsley for a touch of brightness.

Variations and Modifications

• Spice it up
  Add a pinch of chili powder or cayenne pepper for extra heat.
• Greens boost
  Stir in chopped spinach or kale at the end of cooking for additional nutrients.
• Protein variation
  Substitute some beans with cooked ground beef, sausage, or pancetta for a meaty version.
• Fresh herbs
  Experiment with rosemary, thyme, or basil for a different flavor profile.

Common Mistakes to Avoid

• Underseasoning
  Don’t be afraid to season generously with salt and pepper.
• Overcooking the vegetables
  Make sure the vegetables are softened but not mushy.
• Boiling the pasta separately
  Cooking the pasta directly in the soup adds flavor and thickens the broth slightly.
• Forgetting the garnishes
  A sprinkle of Parmesan and fresh herbs make a big difference.

Frequently Asked Questions

Conclusion

This wholesome and comforting Pasta e Fagioli Soup is a classic for a reason. Easy to make, incredibly versatile, and deeply satisfying, it’s a recipe that deserves a permanent spot in your meal rotation. Try it tonight and experience the true essence of Italian comfort food – with a healthy twist!