Pasta e Fagioli - Cook For Your Life -anti-cancer recipes

Pasta e Fagioli

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Clock Icon for Prep Time 25 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 12 ingredients
Here is a great way to use beans. This Pasta e Fagioli is true Italian ‘soul food’ and a meal in itself. From start to finish you can have this nutritious stick-to-your-ribs soup on...

Ingredients

  • 4 tablespoons extra virgin olive oil, divided
  • 1 medium onion, peeled and finely chopped
  • 1 medium carrot, finely diced
  • 1 celery stalk, finely diced
  • 4 garlic cloves, peeled and finely chopped
  • ⅓ cup chopped Italian parsley
  • 3 cups canned diced tomatoes
  • 8-10 fresh basil leaves, cut into chiffonade
  • 6 cups homemade kidney beans (see Ann’s Tips)
  • 6 cups water or stock
  • Salt and black pepper, to taste
  • 4-ounces dried pasta elbows

Nutrition Facts

Calories

602 cals

Fat

9 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g

Carbohydrates

100 g

Sugar

7 g

Fiber

38 g

Protein

36 g

Sodium

1067 mg

Directions

  1. Heat 3 tablespoons of the olive oil over a medium high heat in a large casserole or saucepan, add the onion, carrot, and celery and sauté until they begin to soften. Lower the heat to medium, cover and sweat the vegetables for 10 minutes.  Stir occasionally.
  2. Add the garlic and sauté for 2 minutes.  Mix in the parsley and sauté for a minute.
  3. Mix in the tomatoes and the basil, and cook over medium high heat until the tomatoes look saucey and become orangey in color. Add the beans and stock, and bring to the boil.  Reduce heat to medium and simmer until the beans start to break up and the soup thickens. Mash a few of the beans against the side of the pot to thicken the soup. Adjust the seasoning.
  4. Just before serving, add the pasta to the simmering soup. When almost al dente, turn off the heat and let the soup sit for 5 to 10 minutes. Serve each bowl drizzled with a little of the remaining extra virgin olive oil, a grind of fresh black pepper, and freshly grated Parmesan.

Chef Tips

If you can’t find fresh basil, don’t used dried, use flat leaf Italian parsley instead or you can stir a teaspoon or two of pesto into the soup when the pasta is cooked.

If using canned beans, use 3 (15-ounce) cans of plain low sodium cannellini or kidney beans. Drain and rinse well before using to remove their salt. Add an extra 1 cup of water in step 3 when adding the stock.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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