One-Pot Pasta e Fagioli
This cozy and wholesome Pasta e Fagioli is a hearty one-pot Italian soup made with white beans, whole-grain pasta, and aromatic herbs in a tomato-based broth. A fibre-rich, vegetarian, heart-healthy, and diabetes-friendly meal perfect for weeknights or meal prep.
- Suitable for diets:
- High-Fiber
- Mediterranean
- Senior Friendly
- Vegetarian
Servings: servings
Why Diabetes Friendly?
- High in Fibre: Beans and whole-grain pasta help regulate blood sugar by slowing digestion.
- Low Added Sodium: Using no-salt-added tomatoes and low-sodium broth supports blood pressure control.
- Plant-Based Protein: Beans offer steady energy without spiking glucose.
- Portion-Friendly Carbs: Balanced with protein and fat to reduce post-meal glucose spikes.
- No Added Sugars: All ingredients are whole-food-based, supporting glycemic control.
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Equipment
- Large soup pot or Dutch oven
- Blender or immersion blender
Ingredients
- olive oil 2 tbsp
- yellow onion (finely chopped) 1 medium
- carrots (finely chopped) 2 medium
- garlic (minced) 4 cloves
- oregano (dried ) 1 tsp
- red pepper flakes (optional) ¼ tsp
- crushed tomatoes (canned, no-salt-added) 15 oz
- vegetable broth (low-sodium) 4 cups
- bay leaves 2
- cannellini beans (canned, rinsed and drained) 30 oz
- short pasta (whole-grain ditalini) 1 cup
- spinach (chopped baby kale or) 2 cups
- lemon juice (fresh ) 1 tbsp
- Parmesan (freshly grated ) ¼ cup
- parsley (chopped (optional garnish)) 1 tbsp
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Cooking Tips
- Balance the Meal: When serving as a side dish, pair it with a lean protein (like grilled chicken or baked fish) and a fresh salad for a complete, balanced meal.
- Go Light on Pasta: Use a smaller portion of pasta if the soup is a starter or side—this keeps it lighter and leaves room for the main course.
- Boost Flavour: For a richer flavour, simmer the soup longer after adding the tomatoes and broth—this deepens the base without needing more salt.
- Texture Tip: Blending a portion of the soup gives it a creamy texture without cream, which adds body without heaviness.
- Make It a Main: To turn this side into a main course, increase the portion size to 1½–2 cups and serve with whole-grain bread, or stir in extra beans or a poached egg for added protein.
- Meal Prep Tip: Store the pasta separately if prepping ahead, especially for side portions, so it doesn’t soak up too much broth.
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Instructions
- In a large pot, heat 2 tbsp olive oil over medium heat. Add onion and carrot; sauté for 6–8 minutes until softened.2 tbsp olive oil, 1 medium yellow onion, 2 medium carrots
- Stir in garlic, oregano, and red-pepper flakes; cook 30 seconds until fragrant.4 cloves garlic, 1 tsp oregano, ¼ tsp red pepper flakes
- Add crushed tomatoes, broth, and bay leaves. Simmer uncovered for 10 minutes to deepen flavour.15 oz crushed tomatoes, 4 cups vegetable broth, 2 bay leaves
- Using a blender or immersion blender, purée 1 cup of the soup with ¾ cup of beans until creamy. Return the blended portion to the pot for a thicker texture.30 oz cannellini beans
- Stir in remaining beans and pasta. Simmer uncovered for 7–9 minutes, stirring often, until pasta is al dente (avoid overcooking so it doesn’t soak up all the liquid).1 cup short pasta
- Add spinach; cook 1–2 minutes until wilted. Remove from heat and discard bay leaves.2 cups spinach
- Stir in lemon juice and Parmesan.1 tbsp lemon juice, ¼ cup Parmesan
- Serve warm, topped with parsley if desired1 tbsp parsley
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FAQ
- Can I serve Pasta e Fagioli as a side dish or a main course?
Yes! It works beautifully as either. Serve 1 cup as a hearty side alongside proteins or salads, or enjoy 1½–2 cups with crusty bread or added beans for a filling vegetarian main. - How can I keep the soup light for a side dish?
Use less pasta or opt for a smaller shape (like orzo or mini shells), and keep portions around 1 cup. Stick to low-sodium broth and skip heavy garnishes. - Is it okay to freeze leftovers?
Yes, but it’s best to freeze before adding the pasta. When reheating, cook fresh pasta and add it in to maintain texture. - Can I use this soup as a starter for a dinner party?
Absolutely. Serve small portions (½–¾ cup) in shallow bowls and garnish with fresh parsley or a drizzle of olive oil for presentation. - What proteins pair well with this soup when it’s a side dish?
Grilled chicken, fish, roasted turkey, or even plant-based proteins like marinated tofu or tempeh make excellent pairings. - Can I make it vegan?
Yes—just omit the Parmesan or substitute with nutritional yeast or a vegan cheese alternative.
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Nutrition
Per serving
Calories: 186.8kcal
Carbohydrates: 31.4g
Fiber: 7.1g
Sugar: 4.1g
Fat: 4.2g
Saturated Fat: 1g
Trans Fat:
Protein: 9.6g
Nutrition Facts
One-Pot Pasta e Fagioli
Serving Size
1 cup
Amount per Serving
Calories
186.8
% Daily Value*
Fat
4.2
g
6
%
Saturated Fat
1
g
6
%
Cholesterol
1.9
mg
1
%
Sodium
327.4
mg
14
%
Potassium
279
mg
8
%
Carbohydrates
31.4
g
10
%
Fiber
7.1
g
30
%
Sugar
4.1
g
5
%
Protein
9.6
g
19
%
Vitamin C
9.6
mg
12
%
Vitamin D
0.01
µg
0
%
Calcium
129.1
mg
13
%
Iron
3.2
mg
18
%
Magnesium
26.3
mg
7
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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