Low-Fat Pasta E Fagioli (Italian Pasta & Bean Soup)

May 10, 2023May 10, 20230 1
Low-Fat Pasta E Fagioli (Italian Pasta & Bean Soup)
in Soup

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 medium onion , cut into 8 pieces
2 medium carrots , cut into 2-inch pieces
1 stalk celery , trimmed and cut into 1-inch pieces
1/4 lb fresh fennel , tall stalks and leaves discarded and bulb cut into cubes ( about half a small bulb )
1 large garlic clove , peeled
2 cups canned chopped tomatoes , with their juices
2 teaspoons olive oil
4 cups chicken stock or 4 cups vegetable stock
1 cup cooked white beans ( drained and rinsed ) or 1 cup canned white beans , such as Great Northern , navy , or cannellini ( drained and rinsed )
1/2 cup short tube-shaped pasta , such as ditalini or 1/2 cup tubetti
2 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh parsley leaves
2 tablespoons freshly grated parmigiano-reggiano cheese ( optional )

Nutrision Information

Servings Per Recipe
6-8
Calories
187
Sugar
7g
Fat
3g
Pasta e Fagioli is a traditional Italian soup that has become popular in different parts of the world. This low-fat version of the soup uses a variety of vegetables, canned tomatoes, white beans, and short pasta to create a satisfying and healthy meal. The vegetables add natural sweetness and flavor to the soup, while the beans and pasta provide sustained energy. This soup is great for busy weeknights or as a light lunch option. Serve it with crusty bread and a side salad for a well-rounded meal that will leave you feeling satisfied and nourished.

Instructions

1.In a food processor, finely chop onion, carrots, celery, fennel, and garlic.
2.Heat oil in a large pot over medium heat, sauté vegetables until softened.
3.Stir in canned tomatoes and their juices and chicken or vegetable stock, bring to a simmer.
4.Add cooked white beans and pasta, cook until pasta is tender.
5.Season with salt and black pepper, garnish with chopped basil, parsley, and Parmigiano-Reggiano cheese (optional).

PROS

This soup is low in fat and calories, making it a healthy choice for weight management.

The combination of vegetables and beans provides a good source of fiber, vitamins, and minerals.

CONS

This soup may not be suitable for individuals with certain dietary restrictions, such as gluten-free or low-carb diets.

It may also contain high amounts of sodium if using canned beans and tomatoes.

HEALTH & BENEFITS

This soup is rich in plant-based protein and fiber, which can help support heart health and digestion.
The vegetables and beans provide a variety of vitamins and minerals, including vitamin C, iron, and potassium.

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