Pasta e Fagioli (Pasta and Bean) Soup
Preparation Time: 8 minutes
Cooking Time: 20 minutes
Servings: 4 (one and one-half cup servings)
Calories: 268 per serving
Percent from Fat: 12%
Cusine: Italian, Vegetarian
Course: Soups - Meal
Food as MedicineSM Ingredient: Kidney Beans
Food as MedicineSM TipKidney beans are a tremendous source of protein. One cup contains 15.3 grams—more than 30% of your daily value. When combined with whole wheat pasta, you get protein content that's comparable to meat or dairy, without high calories or saturated fat.
Culinary Taste TipKidney beans hold their shape incredibly well during cooking, and they readily absorb surrounding flavors. Add a cup-full to your favorite chilis, soups and stews. You'll get more great flavor from your dish, and the health benefits of a high protein, high-fiber food.
Culinary Technique TipLeftover soup will keep up to three days in the refrigerator or up to three months in the freezer. For extra flavor, drizzle a small amount of rosemary-infused olive oil (Boyajian makes a delicious one) over the soup just before serving.
Ingredients1 teaspoon olive oil
2 carrots, thinly sliced
4 garlic cloves, minced
One-quarter teaspoon crushed red pepper flakes
3 cups low-salt vegetable or chicken broth
One-half cup (2 ounces) uncooked whole wheat gemelli (small twisted pasta), such as Eden brand or ditalini (small tube pasta) or small shell pasta
1 can (14.5 ounces) seasoned diced tomatoes, undrained (such as Muir Glen brand)
1 can (15 to 16 ounces) kidney beans or red beans, rinsed and drained
One-half cup frozen baby peas, thawed
One-quarter cup chopped fresh basil or flat-leaf parsley
One-quarter cup grated Romano or Asiago cheese
PreparationHeat a large saucepan over medium heat. Add olive oil and carrots; cook 2 minutes. Stir in garlic and red pepper flakes; cook 1 minute. Add broth and pasta; bring to a boil over high heat. Reduce heat; simmer 10 minutes. Stir in tomatoes and beans; return to a simmer and cook 5 minutes or until pasta is tender. Stir in peas; heat through. Ladle into shallow bowls; top with basil and cheese.
SubstitutionsFreshly shelled peas may be substituted for frozen peas; stir them into the soup with the tomatoes and beans. Great Northern or cannellini beans may replace the kidney or red beans.
Nutritional AnalysisTotal fat (g) 3.5;Fat calories (kc) 32;Cholesterol (mg) 27.1;Saturated fat (g) 0.7;Polyunsaturated fat (g) 1.0;Monounsaturated fat (g) 2.0
Fiber (g) 8.9;Carbohydrates (g) 40.9;Sugar (g) 8.6;Protein (g) 19.3;Sodium (mg) 684;Calcium (mg) 245;Magnesium (mg) 44;Zinc (mg) 2.1
Selenium (mcg) 12;Potassium (mg) 888;Flavonoids (mg) 2.2;Lycopene (mg) 3.3;Vitamin A (RE) 11;Beta-carotene (RE) 6583;Vitamin C (mg) 29;Vitamin E (mg) 0.8;Thiamin B1 (mg) 0.3;Riboflavin B2 (mg) 0.3;Niacin B3 (mg) 5;Vitamin B6 (mg) 0.8;Folic acid (mcg) 55;Vitamin B12 (mcg) 0.4
Comments on Pasta e Fagioli (Pasta and Bean) Soup
This was the first recipe I made from the ChefMD cookbook last night. I was concerned about the fennel because we dislike black licorice, but the soup was very easy to make, hearty and tasted nothing like that nasty little jelly bean flavor...looking forward to having it for dinner tonight!
Delicious! I was very impressed for a healthy meal! Even my husband said it was good, and he generally doesn't like it when I cook too healthy because he thinks most of the recipes lack flavor. This was the first recipe I have tried, and I am looking forward to trying many more!
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