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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.
Servings: 9 servings
Calories: 186.8kcal
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour

Ingredients

  • 2 tbsp olive oil
  • 1 medium yellow onion finely chopped
  • 2 medium carrots finely chopped
  • 4 cloves garlic minced
  • 1 tsp oregano dried
  • ¼ tsp red pepper flakes optional
  • 15 oz crushed tomatoes canned, no-salt-added
  • 4 cups vegetable broth low-sodium
  • 2 bay leaves
  • 30 oz cannellini beans canned, rinsed and drained
  • 1 cup short pasta whole-grain ditalini
  • 2 cups spinach chopped baby kale or
  • 1 tbsp lemon juice fresh
  • ¼ cup Parmesan freshly grated
  • 1 tbsp parsley chopped (optional garnish)

Equipment

  • Large soup pot or Dutch oven
  • Blender or immersion blender

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 desired
    1 tbsp parsley

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.

Nutrition

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.