Pasta e Fagioli, a beloved Italian dish, translates to “pasta and beans” in English.
This hearty and comforting soup combines pasta, beans, vegetables, and herbs in a flavorful broth, creating a satisfying meal that’s perfect for any occasion.
Originating from the regions of Italy, Pasta e Fagioli has become a staple in kitchens worldwide for its simplicity and robust flavors.
Whether enjoyed as a starter or as a main course, this recipe is sure to please your taste buds and warm your soul.
Ingredients
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 2 cans (14 oz each) cannellini beans, drained and rinsed
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper to taste
- 1 cup small pasta (such as ditalini or small shells)
- Fresh parsley, chopped (for garnish)
- Grated Parmesan cheese (optional, for serving)
Equipment
- Large pot
- Wooden spoon
- Ladle
- Knife
- Cutting board
Instructions
Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
Add minced garlic, diced carrots, and diced celery to the pot. Cook for another 5 minutes, stirring occasionally.
Pour in the diced tomatoes with their juices and vegetable broth. Stir in the cannellini beans, dried oregano, dried thyme, bay leaf, salt, and pepper. Bring the soup to a simmer.
Once simmering, add the pasta to the pot. Cook according to the package instructions until the pasta is al dente, typically around 8-10 minutes.
Remove the bay leaf from the soup. Taste and adjust seasoning if needed.
Serve hot, garnished with fresh parsley and grated Parmesan cheese if desired.
Nutritional Facts
- Serving Size: 1 cup
- Calories: 250
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Total Carbohydrates: 40g
- Dietary Fiber: 8g
- Sugars: 5g
- Protein: 10g
Health Benefits
Pasta e Fagioli offers numerous health benefits:
Rich in Fiber: Beans and vegetables in this dish provide a good amount of dietary fiber, promoting digestive health and aiding in weight management.
Low in Fat: With minimal added fats, this recipe is heart-healthy and suitable for those watching their fat intake.
High in Protein: Cannellini beans are a great source of plant-based protein, essential for muscle repair and overall body function.
Loaded with Vitamins and Minerals: Carrots, celery, and tomatoes contribute essential vitamins and minerals, including vitamin A, vitamin C, and potassium.
Antioxidant-Rich: Garlic and herbs used in the recipe are packed with antioxidants, which help reduce inflammation and protect against chronic diseases.
FAQ
Can I use different types of beans?
Yes, you can substitute cannellini beans with other varieties like kidney beans or navy beans.
Can I make this soup in advance?
Absolutely! Pasta e Fagioli actually tastes better the next day as the flavors have more time to meld together.
Can I freeze leftovers?
Yes, you can freeze this soup in airtight containers for up to 3 months. Just thaw and reheat before serving.
Can I use fresh herbs instead of dried?
Yes, you can use fresh herbs if available. Use three times the amount of fresh herbs compared to dried.
Is this recipe gluten-free?
To make it gluten-free, simply substitute regular pasta with gluten-free pasta.