"Pasta e Fagioli"

1 Reviews
100% would make this recipe again

A dense stew of beans and short cut pasta.

As is often the case for many Italian classics, there are many variations of this recipe, all featuring the same 2 main ingredients: «pasta» and «fagioli» (Italian for beans).

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Soaking : 8 h Preparation : 15 min Cooking : 45 min
450 calories/serving

Ingredients

2 1/2 cups romano/cranberry beans (dried), or white kidney type 14.5 oz
1 onions, coarsely chopped 7.1 oz
2 cloves garlic, minced
2 sprigs rosemary, fresh 0.4 oz
3 tbsp olive oil 1.5 fl.oz
4 cups vegetable broth 1.2 quart
5.3 oz mezzi tubetti (pasta for soups) 1 1/4 cup
2 tbsp nutritional yeast 0.7 oz
3 tbsp extra virgin olive oil 1.5 fl.oz
1 pinch salt [optional]

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 1 h to 18 min. A blender or food processor will be very useful to purée the beans.

Method

  1. Cook the dried beans either 18 min in a pressure cooker or about 1 hour in a pot. Drain the beans, set them aside and discard the liquid.
  2. Prepare the onion and garlic. Coarsely chop the onion and mince the garlic.
  3. Heat the olive oil in a pot over medium-low heat. Sweat the onion and garlic 2-3 min, then add the sprig of rosemary and let it infuse 3-4 min, taking care not to let it burn. Add ¾ of the beans, pour in the broth, and cook 5 min over medium heat, with some stirring.
  4. Remove the sprig of rosemary and purée the soup in a blender or by using a food-mill. Put the mixture back into the pot.
  5. Meanwhile, cook the pasta in a pot of boiling salted water. Drain and pour the pasta into the bean-mixture. Add the remaining whole beans and warm up the soup just 2-3 min. If the soup is too thick, it may be thinned with some broth or water.
  6. Serve into bowls, add the nutritional yeast, and drizzle with extra virgin olive oil.

Observations

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer. If freezing, don't include the pasta but instead cook and add it later when the soup is reheated.

Nutrition Facts Table

per 1 serving (410 g)

Amount

% Daily Value

Calories

450

Fat

13 g

20 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

64 g

21 %

Fibre

19 g

77 %

Sugars

2 g

Net Carbs

45 g

Protein

20 g

Vitamin A

0 %

Vitamin C

4 %

Calcium

10 %

Iron

30 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Good source of  :
Copper, Phosphorus, Vitamin E
Source of  :
Calcium, Pantothenic Acid, Vitamin B6, Vitamin K
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables ½
Meat and Alternatives 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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