Pasta Fagioli Soup

Pasta Fagioli Soup

Introduction

Pasta Fagioli, meaning “pasta and beans” in Italian, is a comforting and hearty soup that’s packed with flavor.

A staple of Italian cuisine, this soup combines tender beans, pasta, vegetables, and aromatic seasonings in a savory broth.

It’s an easy, budget-friendly dish that’s perfect for a cozy weeknight meal. Whether you’re serving it with crusty bread or as a standalone dish, Pasta Fagioli is sure to become a favorite in your recipe rotation!

Ingrédients (Serves 6-8)

2 tablespoons olive oil

1 medium onion, diced

2 medium carrots, diced

2 celery stalks, diced

3 garlic cloves, minced

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon red pepper flakes (optional)

1 can (15 oz) diced tomatoes, with juice

1 can (15 oz) cannellini beans (or Great Northern beans), drained and rinsed

1 can (15 oz) red kidney beans, drained and rinsed

4 cups chicken or vegetable broth

1 cup water

1 cup small pasta (ditalini or elbow)

Salt and black pepper, to taste

Grated Parmesan cheese, for serving

Fresh parsley or basil, chopped (optional, for garnish)

Instructions

Prepare the Vegetables:
Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.

Add Aromatics:
Stir in the garlic, oregano, basil, and red pepper flakes. Cook for 1-2 minutes until fragrant.

Build the Base:
Add the diced tomatoes (with juice), cannellini beans, kidney beans, broth, and water. Stir to combine.

Simmer the Soup:
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, allowing the flavors to meld.

Cook the Pasta:
Stir in the pasta and cook for an additional 8-10 minutes, or until the pasta is tender. If the soup thickens too much, add a little more water or broth.

Season and Serve:
Season with salt and black pepper to taste. Ladle the soup into bowls and top with grated Parmesan and fresh herbs if desired.

Tips and Variations

Protein Boost: Add cooked Italian sausage, ground beef, or shredded chicken for a heartier meal.

Vegetarian/Vegan: Use vegetable broth and omit the Parmesan cheese or substitute with vegan cheese.

Pasta Options: Swap ditalini with other small pasta shapes like small shells or orzo.

Make it Creamy: Stir in a splash of heavy cream or coconut milk for a creamy twist.

Add Greens: Mix in fresh spinach or kale during the last few minutes of cooking for added nutrients.

Beans: Substitute with chickpeas or black beans if you prefer.

How to Store

Refrigerator:

Let the soup cool completely before transferring it to an airtight container.

Store in the refrigerator for 3-4 days.

Freezer:

Pasta can become mushy after freezing, so if you plan to freeze the soup, cook and freeze it without the pasta. Add freshly cooked pasta when reheating.

Store in a freezer-safe container for up to 3 months.

Reheating:

From the Refrigerator: Reheat on the stovetop over medium heat or in the microwave until warmed through. Add a splash of broth or water if the soup has thickened.

From the Freezer: Thaw overnight in the refrigerator, then reheat as above.

Enjoy this Pasta Fagioli as a warm and hearty dish that’s perfect for any occasion!

Here’s an approximate nutritional breakdown for Pasta Fagioli Soup based on the recipe provided (per serving, assuming 8 servings):

Nutritional Information (Per Serving)

Calories: ~210-250 kcal

Protein: ~9 g

Carbohydrates: ~35 g

Sugars: ~4-5 g

Fiber: ~8 g

Fat: ~5 g

Saturated Fat: ~1 g

Cholesterol: ~2 mg

Sodium: ~550-700 mg (varies based on broth and canned beans used)

Vitamin A: ~50% of the daily recommended intake

Vitamin C: ~15% of the daily recommended intake

Calcium: ~8% of the daily recommended intake

Iron: ~15% of the daily recommended intake

Adjustments for Variations

Adding sausage or cheese will increase calories, fat, and protein.

Using low-sodium broth and beans can significantly reduce sodium content.

Replacing pasta with a low-carb alternative like zucchini noodles will lower carbohydrates.

This soup is a balanced and nutrient-packed meal, making it a great choice for a cozy and satisfying dish.