Meat Lite: Soppressata Pasta Fagioli

Very Healthy
Health score
67%
Meat Lite: Soppressata Pasta Fagioli
45 min.
4
775kcal

Suggestions


Welcome to a delightful culinary experience with our Meat Lite: Soppressata Pasta Fagioli! This dish is not just a meal; it's a warm embrace on a chilly day, combining the rich flavors of Italy with the comforting essence of a hearty soup. Perfect for lunch or dinner, this recipe serves four and is ready in just 45 minutes, making it an ideal choice for busy weeknights or leisurely weekends.

Imagine the aroma of soppressata sizzling in a Dutch oven, mingling with the sweetness of sautéed onions and the robust kick of garlic. As the ingredients come together, the vibrant crushed tomatoes and savory chicken stock create a luscious broth that envelops tender pasta and creamy white beans. Each spoonful is a celebration of textures and flavors, enhanced by a sprinkle of freshly grated Parmigiano-Reggiano that adds a touch of elegance.

With a health score of 67, this dish is not only delicious but also very healthy, making it a guilt-free indulgence. The balance of protein, fats, and carbohydrates ensures that you’ll feel satisfied without the heaviness often associated with traditional pasta dishes. So gather your loved ones, serve this delightful pasta fagioli with a side of crusty bread for sopping up the sauce, and enjoy a meal that warms both the heart and the soul!

Ingredients

  • 28 ounce canned tomatoes diced crushed canned
  • servings salt and pepper black freshly grated
  • 0.5 teaspoon basil dried
  • ounces elbow macaroni 
  • large garlic clove roughly chopped
  • small onion diced
  • teaspoon oregano dried
  • servings parmesan shaved for serving
  • 0.3 teaspoon pepper red
  • ounces soppressata diced
  • cups vegetable stock 
  • cups beans white cooked

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Set a Dutch oven or large, wide saucepot over medium-high heat.
  2. Add the sopressata and cook for 1 to 2 minutes, just to brown slightly and to render some fat.
  3. Add the onions and drop the heat to medium. Sweat the onions with the soppressata for 5 minutes.
  4. Add the garlic and red pepper flakes and sweat an additional 1 to 2 minutes.
  5. Stir in the tomatoes, stock, oregano, basil and beans. Bring to a low simmer and cover. Simmer for 30 minutes.
  6. Add the pasta, cover and cook for about 5 minutes or until the pasta is tender. Season to taste with salt and pepper.
  7. Ladle the pasta fagioli into warm bowls, top with Parmigiano-Reggiano and serve with bread for sopping up the leftover sauce.

Nutrition Facts

Calories775kcal
Protein23.17%
Fat22.17%
Carbs54.66%

Properties

Glycemic Index
50
Glycemic Load
5.78
Inflammation Score
-9
Nutrition Score
41.53478232674%

Flavonoids

Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.05mg
Quercetin
3.6mg

Nutrients percent of daily need

Calories:774.96kcal
38.75%
Fat:19.42g
29.88%
Saturated Fat:8.72g
54.48%
Carbohydrates:107.73g
35.91%
Net Carbohydrates:90.21g
32.8%
Sugar:12.9g
14.33%
Cholesterol:42.8mg
14.27%
Sodium:2064.66mg
89.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.67g
91.33%
Manganese:2.16mg
108%
Selenium:53.87µg
76.95%
Fiber:17.53g
70.1%
Phosphorus:657.18mg
65.72%
Calcium:620.14mg
62.01%
Iron:10.96mg
60.9%
Copper:1.12mg
55.93%
Potassium:1896.48mg
54.19%
Magnesium:206.88mg
51.72%
Folate:188.68µg
47.17%
Vitamin B1:0.7mg
46.79%
Vitamin B6:0.8mg
39.78%
Zinc:5.91mg
39.43%
Vitamin E:4.45mg
29.67%
Vitamin B3:5.39mg
26.97%
Vitamin B2:0.43mg
25.06%
Vitamin C:20.5mg
24.85%
Vitamin K:22.85µg
21.77%
Vitamin B12:1.15µg
19.23%
Vitamin A:958.35IU
19.17%
Vitamin B5:1.69mg
16.89%