Pasta e Fagioli Soup

Dairy Free
Very Healthy
Health score
89%
Pasta e Fagioli Soup
40 min.
6
352kcal

Suggestions


Warm up your kitchen with the comforting aromas of Pasta e Fagioli Soup, a traditional Italian dish that perfectly blends flavors and nutrition. With a health score of 89, this dairy-free recipe showcases a medley of wholesome ingredients that create a soup not just delicious but also very healthy. Whether you're looking for a hearty lunch, a satisfying dinner, or a main course that will impress your family, this soup has got you covered.

Imagine the savory scent of sautéed onions, celery, and carrots mingling with fresh thyme and garlic, creating a delightful base for this wholesome meal. The addition of cannellini beans and crushed tomatoes provides a rich, creamy texture while keeping the dish light and refreshing. At only 352 calories per serving, there's no guilt in indulging in a warm bowl packed with nutrients, fiber, and protein.

Ready in just 40 minutes, this Pasta e Fagioli Soup is not only quick to prepare but also makes for excellent leftovers. The leftovers can easily be packed and enjoyed later, making this recipe ideal for meal prepping or lunch on-the-go. For busy weeknights or lazy weekends, this soup brings comfort without sacrificing your health. Join me on this culinary journey and bring a taste of Italy to your table!

Ingredients

  • 30 oz cannellini beans drained and rinsed canned
  • 28 oz canned tomatoes crushed canned
  •  carrots chopped
  • rib celery chopped
  • tablespoons thyme sprigs fresh chopped
  • clove garlic minced
  • cups chicken broth low-sodium
  • tablespoons olive oil 
  •  onion chopped
  • cup shells 
  • servings salt and pepper 

Equipment

  • sauce pan
  • ladle

Directions

  1. Warm oil in a large saucepan over medium-high heat.
  2. Add onion, celery and carrots and cook, stirring often, until softened but not browned, 3 to 5 minutes.
  3. Add garlic and saut 1 minute longer. Stir in beans, tomatoes, broth and thyme. Season with salt and pepper.
  4. Bring to a boil, then reduce heat to medium-low and simmer for 10 minutes.
  5. Add pasta and cook, stirring often, until the pasta is al dente, 10 to 12 minutes longer. Season again with salt and pepper. Thin with more broth if desired.
  6. Let cool, cover and refrigerate until ready to use. To pack, rewarm over medium-low heat, stirring often, and ladle into a thermos.

Nutrition Facts

Calories352kcal
Protein19.93%
Fat16.5%
Carbs63.57%

Properties

Glycemic Index
48.64
Glycemic Load
16.13
Inflammation Score
-10
Nutrition Score
25.545217348182%

Flavonoids

Apigenin
0.25mg
Luteolin
1.16mg
Isorhamnetin
0.92mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
3.8mg

Nutrients percent of daily need

Calories:351.89kcal
17.59%
Fat:6.76g
10.41%
Saturated Fat:1.16g
7.25%
Carbohydrates:58.62g
19.54%
Net Carbohydrates:47.45g
17.25%
Sugar:8.72g
9.69%
Cholesterol:0mg
0%
Sodium:444.2mg
19.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.38g
36.76%
Vitamin A:3822.53IU
76.45%
Manganese:1.23mg
61.68%
Fiber:11.18g
44.7%
Iron:7.06mg
39.23%
Potassium:1329.11mg
37.97%
Copper:0.73mg
36.63%
Folate:123.15µg
30.79%
Magnesium:118.03mg
29.51%
Phosphorus:267.3mg
26.73%
Vitamin E:3.62mg
24.13%
Vitamin C:18.83mg
22.82%
Vitamin B3:4.5mg
22.52%
Vitamin B6:0.41mg
20.67%
Selenium:13.81µg
19.72%
Vitamin B1:0.28mg
18.38%
Calcium:182.37mg
18.24%
Vitamin K:18.67µg
17.78%
Zinc:2.47mg
16.5%
Vitamin B2:0.21mg
12.38%
Vitamin B5:0.81mg
8.09%
Vitamin B12:0.16µg
2.62%
Source:My Recipes