Pasta e fagioli used to be a ‘peasant soup’.
That is, a soup made with pretty much what you had in the house.
It could include pot broth from a boiled chicken, tomatoes, beans, carrots, homemade pasta, shredded chicken , or what ever Nona wanted to add or not add.
Almost always served with wine (maybe even added to the broth at the table!) and crusty bread for dipping.
Always worth enjoying.
Today, it’s a specialty.
Pasta e Fagioli Recipe
Ingredients:
1 cup of white or red beans (canned or pre-cooked)
200 grams of small pasta (like ditalini or elbow pasta)
1 small onion, finely chopped
2 garlic cloves, minced
2 carrots, chopped
2 celery stalks, chopped
2 tablespoons olive oil
1 can diced tomatoes (400 grams)
4 cups vegetable or chicken broth
1 teaspoon dried or fresh rosemary (optional)
1 teaspoon dried thyme
1 bay leaf (optional)
Salt and pepper to taste
Grated Parmesan cheese for serving
Chopped parsley for garnish
Instructions:
Heat the Olive Oil:
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 5 minutes until soft and translucent.
Add Vegetables:
Stir in the chopped carrots, celery, and garlic.
Cook for 3-4 minutes until the vegetables begin to soften.
Add Tomatoes and Spices:
Add the diced tomatoes, broth, rosemary, thyme, and bay leaf.
Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
Add the Beans:
After 20 minutes, stir in the cooked or canned beans.
Let the soup simmer for another 10 minutes to allow the flavors to meld together.
Cook the Pasta: While the soup is simmering, cook the pasta according to the package instructions.
Drain and set aside.
Combine the Pasta:
Once the soup is ready, stir in the cooked pasta.
Taste the soup and adjust the seasoning with salt and pepper as needed.
Serve:
Serve the pasta e fagioli hot, topped with grated Parmesan cheese and chopped parsley for garnish.
Tips:
For a thicker soup, you can mash half of the beans before adding them to the pot.
Serve with crusty bread for a heartier meal.
This classic and nutritious dish is perfect for cold winter days!
Variations of Pasta e Fagioli:
Meat Lover’s Version:
Add cooked ground beef, Italian sausage, or pancetta to the soup for added protein and flavor.
Brown the meat before adding the vegetables.
Vegetarian Option: Replace the broth with vegetable broth and add more vegetables, such as zucchini, spinach, or bell peppers.
You can also use chickpeas or lentils instead of beans for a different texture.
Spicy Pasta e Fagioli: Add red pepper flakes or diced jalapeños for a spicy kick.
You can also use spicy sausage instead of mild sausage.
Herbed Variation: Experiment with different herbs like fresh basil, oregano, or thyme.
Add fresh herbs towards the end of cooking for maximum flavor.
Creamy Pasta e Fagioli: Stir in a splash of cream or half-and-half before serving for a richer, creamier texture.
This can balance out the acidity of the tomatoes.
Pasta e Fagioli al Forno: Bake the dish after combining the pasta and soup.
Top with mozzarella cheese and bake until bubbly and golden.
Regional Twist: Incorporate local ingredients or spices, such as adding saffron for a unique flavor or using regional beans and pasta.
Tips for Making the Best Pasta e Fagioli:
Use Quality Ingredients: Opt for high-quality canned tomatoes and broth, as they significantly affect the soup’s flavor.
Fresh herbs and vegetables also enhance the dish.
Soak Beans: If using dried beans, soak them overnight and cook them separately before adding them to the soup.
This ensures they are tender and flavorful.
Adjust Consistency: If the soup becomes too thick after adding the pasta, you can add more broth or water to achieve your desired consistency.
Cook Pasta Separately: For best results, cook the pasta separately and add it just before serving.
This prevents the pasta from becoming mushy.
Make Ahead: Pasta e fagioli tastes even better the next day, so consider making it in advance.
Store the pasta separately to keep it from absorbing too much liquid.
Garnish Creatively: Top your soup with grated Parmesan cheese, a drizzle of olive oil, or fresh herbs to elevate the presentation and flavor.
Freezing: This dish freezes well; however, it’s best to freeze the soup without the pasta.
Add the cooked pasta when reheating for optimal texture.
Nutritional Information for Pasta e Fagioli
(Per 1 cup serving; values can vary based on ingredients and portion sizes):
Calories: 200-300 kcal
Protein: 10-15 g (from beans and pasta)
Carbohydrates: 35-50 g
Sugars: 3-5 g
Fiber: 6-10 g (a good source of dietary fiber from beans and vegetables)
Fat: 3-7 g
Saturated Fat: 0.5-2 g (depending on the use of olive oil or any added meats)
Cholesterol: 0-10 mg (if no meat is added)
Sodium: 400-800 mg (can vary based on broth and canned ingredients)
Vitamins and Minerals:
Vitamin A: 10-15% DV (from vegetables)
Vitamin C: 10-15% DV (from tomatoes and other vegetables)
Calcium: 4-8% DV (from cheese, if added)
Iron: 10-15% DV (from beans)
Potassium: 300-500 mg (from beans and vegetables)
Nutritional Benefits:
High in Fiber: The beans provide a significant amount of dietary fiber, promoting digestive health and helping to maintain a feeling of fullness.
Good Source of Plant-Based Protein: Pasta e fagioli is a decent source of protein, especially when beans are included.
Vitamins and Minerals: It contains essential vitamins and minerals from the variety of vegetables used, contributing to overall health.
Considerations:
Sodium Content: Be cautious of the sodium levels, especially if using canned beans or store-bought broth.
Opt for low-sodium versions when possible.
Customization: The nutritional profile can be adjusted by adding more vegetables or lean meats and controlling the amount of oil and cheese used.
Caloric Variability: The caloric content can vary significantly based on portion size and added ingredients, so adjusting ingredients can help meet dietary needs.