Pasta e Fagioli (Pasta and Beans)

Health score
22%
Pasta e Fagioli (Pasta and Beans)
45 min.
6
214kcal
34.5%sweetness
94.02%saltiness
44.03%sourness
100%bitterness
37.54%savoriness
63.97%fattiness
100%spiciness

Ingredients

  • tablespoons olive oil 
  • 15 ounce cannellini beans rinsed drained (or Great Northern beans)
  • cup vegetable stock low-sodium
  • cups water 
  • small tomatoes diced (you could also use)
  • 0.3 cup onion diced
  •  garlic clove minced
  • 0.8 cup elbow macaroni or any small pasta)
  • 0.3 cup parmesan grated
  • teaspoon pepper flakes hot
  • 0.3 teaspoon salt 
  • teaspoon pepper black
  • tablespoon parsley fresh for garnish if you'd like (more )

Equipment

  • bowl
  • frying pan

Directions

  1. In a large stock pan over medium-high heat, add the olive oil and the onion. Allow the onion to cook until it is tender (about 3 minutes).
  2. Add the tomato (or marinara sauce) and garlic and incorporate it into the mixture. Cook for just 1-2 minutes (be careful not to burn the garlic).
  3. Add the vegetable stock, water, salt, pepper and red pepper flakes. Bring this to a boil and then add your pasta. Lower the heat and allow the pasta to cook until its about 3/4 of the way finished (still slightly firm).
  4. Add your beans and allow the mixture to continue cooking until the pasta is fully cooked (about 10-15 minutes).
  5. Add the parsley toward the end of your cooking time. Taste and adjust the seasoning as needed.
  6. Serve in individual bowls with extra parsley as garnish and sprinkle with the Parmesan cheese.

Nutrition Facts

Calories214kcal
Protein18.26%
Fat26.42%
Carbs55.32%

Properties

Glycemic Index
47.17
Glycemic Load
0.57
Inflammation Score
-5
Nutrition Score
10.079565217391%

Flavonoids

Apigenin
1.44mg
Luteolin
0.01mg
Isorhamnetin
0.33mg
Kaempferol
0.06mg
Myricetin
0.12mg
Quercetin
1.37mg

Taste

Sweetness:
34.5%
Saltiness:
94.02%
Sourness:
44.03%
Bitterness:
100%
Savoriness:
37.54%
Fattiness:
63.97%
Spiciness:
100%

Nutrients percent of daily need

Calories:213.75kcal
10.69%
Fat:6.36g
9.78%
Saturated Fat:1.49g
9.28%
Carbohydrates:29.95g
9.98%
Net Carbohydrates:24.17g
8.79%
Sugar:1.19g
1.32%
Cholesterol:2.83mg
0.94%
Sodium:331.32mg
14.41%
Protein:9.89g
19.77%
Manganese:0.6mg
29.97%
Fiber:5.78g
23.12%
Selenium:15.1µg
21.57%
Folate:78.32µg
19.58%
Phosphorus:183.76mg
18.38%
Vitamin K:14.55µg
13.85%
Copper:0.26mg
12.92%
Magnesium:49.79mg
12.45%
Calcium:110.76mg
11.08%
Iron:1.91mg
10.64%
Potassium:345.58mg
9.87%
Vitamin B1:0.14mg
9.07%
Vitamin B6:0.14mg
6.9%
Zinc:1.03mg
6.89%
Vitamin E:0.72mg
4.81%
Vitamin C:3.83mg
4.65%
Vitamin B2:0.07mg
4.19%
Vitamin B3:0.83mg
4.16%
Vitamin A:184.26IU
3.69%
Vitamin B5:0.31mg
3.07%
Source:Foodista