Pasta e Fagioli (Pasta and Bean Soup)

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January 20, 2008

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Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4 1½ cup serving size
Calories: 308 per serving
Percent from Fat: 26%
Course: Soups - Meal
Diet: Vegetarian, Mediterranean

Food as MedicineSM Tip

A fiber-rich diet is good for the digestive tract and can alleviate symptoms of diverticular disease.

Culinary Taste Tip

When choosing canned soups or broths, select cans that say "low" or "reduced" sodium. In this recipe, you won't need sodium for taste.

Culinary Technique Tip

Chopping or crushing garlic releases the allicin and its cancer-protection benefits.

Ingredients

1 small fennel bulb, untrimmed
1 teaspoon olive oil
4 cloves garlic, minced
2 cups organic low-sodium vegetable broth
2 ounces whole wheat medium-sized pasta, such as wagon wheels or rotini (½ cup)
1½ cups reduced sodium spicy vegetable juice
1 14.5-ounce can organic fire-roasted diced or crushed tomatoes, undrained, such as Muir Glen brand
1 15 or 16-ounce can organic no-salt-added navy beans, drained
½ cup frozen organic peas
¼ teaspoon crushed red pepper flakes (optional)
½ cup crumbled feta cheese

Preparation

Cut off and reserve 2 tablespoons feathery fennel fronds for garnish. Chop enough fennel bulb to yield 1 cup. Heat oil in a large saucepan over medium heat. Add chopped fennel; cook 4 minutes, stirring occasionally. Stir in garlic; cook 1 minute. Add broth and pasta; then bring to a boil over high heat. Reduce heat and simmer uncovered 5 minutes.

Stir in vegetable juice, diced tomatoes, beans, peas, and if desired, pepper flakes. Return to a simmer; cook 10 minutes or until pasta and fennel are tender, stirring occasionally. Ladle into shallow bowls; top with fennel fronds and feta cheese.

Substitutions

Chicken broth may replace the vegetable broth. Cannellini or great northern beans may replace the navy beans, and goat cheese may replace the feta cheese.

Tips

The soup will keep covered and chilled up to 4 days. Add additional broth if soup becomes too thick upon refrigeration.

Nutritional Analysis

Total fat (g): 9; Fat calories (kc): 82; Cholesterol (mg): 25; Trans fatty acids (g): 0; Saturated fat (g): 4.5; Polyunsaturated fat (g): 0.4; Monounsaturated fat (g): 2; Fiber (g): 10.6; Carbohydrates (g): 43; Sugar (g): 10; Protein (g): 14.5 ; Sodium (mg): 768; Calcium (mg): 249.

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Comments on Pasta e Fagioli (Pasta and Bean Soup)

From: Rayrena

This was really good. My 16-month old loved it. I used homemade chicken stock which gave it a nice thickness.

From: rdavidpeterson

This recipe sounds really good. I look forward to trying it, but with less Sodium. This recipe is listed under "what to eat for hypertension" but Sodium is the enemy of hypertension. I realize that 768mg is lower than normal, but not low enough for someone with hypertension.

From: ChefMD

I agree with rdavid, mostly: some people with hypertension are sodium sensitive, and though this is rich in calcium, magnesium and potassium, and part of the Mediterranean and DASH Diets, it could be lower in sodium: to do that, I would probably skip the feta and top with a nonfat cottage cheese, or with a shower of basil for a green look.

From: jmt950

I feel a serving would be more like 3 cups which we're talking 1,536mg. sodium. 1 1/2 cups I don't feel anyone would be satisfied with for their meal. My uncontrolable hypertension with many meds didn't come down to normal range till my doctor put me on 120mg - 160mg. Lasix daily which I know is a lot but it worked. This recipe would be fighting the lasix.
jmt950

From: marybridget

Hearty, delicious and easy to prepare. It's gratifying to know you are getting a complete meal, made simply, nutritious and not made with fillers, added calories and heart-clogging ingredients.

We are strictly Chef MD followers now and I have been pleased with every single recipe I've made.

Now if I could just be as consistent with daily walking!

From: carlyn

have tried several other recipes for this soup, but was curious about fennel. It was quick to prepare and satisfying. will add it to the favorite soup recipes pile!

From: ormston

the version at Olive Garden also contains ground beef and tabasco, would that be good or bad

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