Hearty Low-Fat Pasta e Fagioli
Indulge in the rich and comforting flavors of our Hearty Low-Fat Pasta e Fagioli, a classic Italian soup that perfectly marries tender beans, savory vegetables, and al dente pasta in a robust tomato broth. Inspired by Judith Barrett's beloved cookbook 'Saved By Soup: More Than 100 Delicious Low-Fat Soups To Eat And Enjoy Every Day,' this dish is not only delicious but also packed with wholesome ingredients for a nutritious meal. Ideal for any time of the year, this soup serves as a hearty starter or a fulfilling main dish, making it a perfect option for family gatherings or weeknight dinners. Enjoy a bowl filled with warmth and wellness, topped with fresh herbs and a sprinkle of cheese for an extra layer of flavor!
6
Servings
N/A
Calories
13
Ingredients
Ingredients
Onion
1 medium (cut into 8 pieces)
Carrots
2 medium (cut into 2-inch pieces)
Celery
1 stalk (trimmed and cut into 1-inch pieces)
Fresh fennel
1/4 lb (bulb cut into cubes, tall stalks and leaves discarded (about half a small bulb))
Garlic
1 large clove (peeled)
Canned chopped tomatoes
2 cups (with their juices)
Olive oil
2 teaspoons
Chicken stock or vegetable stock
4 cups
Cooked white beans
1 cup (drained and rinsed, or canned white beans such as Great Northern, navy, or cannellini)
Short tube-shaped pasta
1/2 cup (such as ditalini or tubetti)
Chopped fresh basil leaves
2 tablespoons
Chopped fresh parsley leaves
2 tablespoons
Freshly grated parmigiano-reggiano cheese
2 tablespoons (optional for garnish)
Instructions
1
Begin by placing the chopped onion, carrots, celery, fennel, and garlic into a food processor and pulse until finely chopped (about 15 seconds) or finely chop them by hand if preferred.
2
In a heavy 4-quart saucepan, heat the olive oil over medium-high heat until hot.
3
Add the finely chopped vegetable mixture to the saucepan and sauté, stirring frequently, until the vegetables begin to soften, approximately 2-3 minutes.
4
Stir in the canned chopped tomatoes along with their juices and the chicken or vegetable stock, bringing the mixture to a boil.
5
Once boiling, cover the pot, reduce the heat to medium-low, and allow it to simmer for about 20 to 30 minutes to enhance the flavors.
6
After simmering, add the drained beans and pasta to the pot. Stir frequently and cook until the pasta is tender yet firm (al dente), which should take about 10 minutes.
7
Season the soup with salt and pepper to taste, and then stir in the chopped basil and parsley before serving.
8
To serve, ladle the soup into bowls and garnish with freshly grated parmigiano-reggiano cheese, if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Low-Fat Pasta e Fagioli?
It is a classic Italian soup that combines tender beans, savory vegetables, and al dente pasta in a robust tomato broth, specifically designed to be low in fat.
Who inspired this specific recipe?
This recipe is inspired by Judith Barrett's cookbook 'Saved By Soup: More Than 100 Delicious Low-Fat Soups To Eat And Enjoy Every Day'.
How many servings does this recipe make?
This recipe makes approximately 6 servings.
What vegetables are needed for the base?
The base consists of onion, carrots, celery, fresh fennel, and garlic.
How should I prepare the vegetables for the soup?
You can pulse them in a food processor for about 15 seconds until finely chopped or chop them by hand.
What type of beans should I use?
You can use cooked white beans such as Great Northern, navy, or cannellini beans.
What kind of pasta is recommended?
Short tube-shaped pasta such as ditalini or tubetti is recommended for this recipe.
Is this soup recipe vegetarian?
It can be vegetarian if you choose to use vegetable stock instead of chicken stock.
How much olive oil is used in this low-fat recipe?
Only 2 teaspoons of olive oil are used to sauté the vegetables.
How long do I need to sauté the vegetables?
The vegetables should be sautéed over medium-high heat for approximately 2-3 minutes until they begin to soften.
Should I drain the canned tomatoes?
No, you should add the canned chopped tomatoes along with their juices to the pot.
How long should the broth simmer before adding beans and pasta?
The mixture should simmer covered for 20 to 30 minutes to enhance the flavors.
When do I add the beans and pasta?
Add the drained beans and pasta to the pot after the initial 20-30 minute simmer.
How long does the pasta take to cook in the soup?
The pasta should take about 10 minutes to reach an al dente texture.
What fresh herbs are added at the end?
Stir in 2 tablespoons each of chopped fresh basil and chopped fresh parsley before serving.
What is a good garnish for this soup?
Freshly grated parmigiano-reggiano cheese is an excellent optional garnish.
What size pot is required for this recipe?
A heavy 4-quart saucepan is ideal for preparing this soup.
How do I prepare the fennel bulb?
The fennel bulb should be cut into cubes, while the tall stalks and leaves should be discarded.
Can I use canned beans for this recipe?
Yes, canned white beans work well; just ensure they are drained and rinsed before use.
What heat setting is used for the simmering process?
Reduce the heat to medium-low for the 20 to 30-minute simmering stage.
How many total ingredients are in this recipe?
There are 13 ingredients listed in this recipe.
Is this soup considered a main dish or a starter?
It can serve as either a hearty starter or a fulfilling main dish.
What is the category of this recipe?
This recipe is categorized under Beans.
Can I use ditalini pasta?
Yes, ditalini is specifically mentioned as a perfect choice for this soup.
Does the recipe require salt and pepper?
Yes, you should season the soup with salt and pepper to taste before serving.
What does 'al dente' mean for the pasta?
Al dente means the pasta is cooked to be tender yet still firm to the bite.
Is fresh fennel mandatory?
The recipe calls for 1/4 lb of fresh fennel bulb to provide its unique flavor profile.
How much garlic is used?
The recipe uses one large peeled clove of garlic.
Is this a good recipe for weeknight dinners?
Yes, it is a perfect option for family gatherings or quick weeknight dinners.
Is the parmigiano-reggiano cheese required?
No, the cheese is listed as an optional garnish for those who want an extra layer of flavor.