Pasta fagioli
Prep Time:
10 minutes
Cook Time:
40 minutes
Serving Size:
3 cups (750 mL)
Lunch
Pasta e fagioli means pasta and beans. This traditional Italian soup is a hearty, veggie-packed bowl of goodness. Simple to make and full of beans, vegetables and pasta, it’s a balanced meal in a bowl.
Ingredients
Serves: 4
- 2 Tbsp (30 mL) olive oil
- 1 onion, finely diced
- 4 cloves garlic, minced
- ½ cup (125 mL) diced celery
- ¼ tsp (1 mL) each salt and black pepper
- ½ cup (125 mL) diced carrots
- ½ cup (125 mL) chopped green beans (about ¼-inch/6-mm length)
- 1 Tbsp (15 mL) dried oregano
- 2 tsp (10 mL) rosemary, fresh or dried
- 1 can (540 mL) reduced-sodium diced tomatoes with juice
- 1 pkg (900 mL) no-added-sodium vegetable broth
- 2 cups (500 mL) water
- 2 cans (540 mL each) kidney beans, drained, rinsed
- ½ cup (125 mL) frozen peas
- 1 cup (250 mL) small bite-sized pasta, such as small shells, ditalini or macaroni
- ¼ cup (60 mL) Parmesan cheese
Instructions
- Heat oil in a large stockpot over medium heat. Add onion, garlic, celery, salt and pepper. Cook for about 5 minutes until softened.
- Add carrots, green beans, oregano and rosemary; stir to combine and cook for about 3 minutes. Stir in tomatoes, broth and water. Increase heat to high and bring to a boil. Cover, reduce heat to medium and simmer for 20 minutes.
- Add kidney beans and peas and allow to return to a boil before adding pasta. Cook according to the pasta package recommended cook time. The mixture will be quite thick when done but if you like more liquid, you could thin with a little water.
- Divide into bowls and top with Parmesan cheese.
Tips
- Cooking know-how: Chop your veggies in roughly the same size as the pasta shape that you choose.
- Substitutions: Any small pasta or canned bean will be delicious in this recipe so use what you have on hand. Basil and thyme are also good replacements if you don’t have oregano or rosemary.
- Budget friendly: Replace the carrots, peas and beans with 1½ cups (375 mL) frozen mixed vegetables.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 420 | |||
| Fat 10 g | 13 % | ||
| Saturated Fat 2 g + Trans Fat 0 g | 10 % | ||
| Cholesterol 5 mg | |||
| Sodium 580 mg | 25 % | ||
| Carbohydrate 65 g | |||
| Fibre 15 g | 54 % | ||
| Sugars 11 g | 11 % | ||
| Protein 18 g | |||
