Pasta e Fagiole

January 16, 2012 / No Comments

A traditional peasant recipe that is a great, stick to your ribs dish, Pasta e fagioli or pasta fagioli, simply means “pasta and beans”, referring to the two main ingredients in the dish. This traditional Italian favorite started as a peasant dish due to being composed of very inexpensive ingredients and most often is one dish that would be prepared at home for family, and not guests. Today Pasta e Fagioli can be widely found even in restaurants, although it may be pronounced pasta fazool in the United States.

Pasta fagioli is commonly made using cannellini beans or borlotti beans and some type of small pasta such as elbow macaroni or ditalini. The base is generally olive oil, garlic, minced onion, and spices, along with stewed tomato or tomato paste, and some broth or water, although some variations do not include tomatoes at all, and are made from only broth. By using a whole grain pasta, this dish can be a healthy, hearty meal in a bowl that the whole family will enjoy. If you are interested in making this dish vegetarian, simply use vegetable broth in place of chicken broth.

Why Healthy

Cannellini beans rock as they are packed with fiber, protein, folate & hard-working phytonutrients.
Tomatoes are rich in Lycopene, vitamin C, potassium, iron, and fiber.
Whole grain pasta is a good source of fiber and other important nutrients, such as selenium, potassium and magnesium.

Pasta e Fagiole

A hearty traditional Italian soup.

Yield: Serve 6

Prep Time: 15 mins

Cook Time: 30 mins

Ingredients:

3 Tablespoons of Olive Oil
2 Large Garlic Cloves, Minced
1 Large Carrot, Finely Chopped
2 Celery Stalks, Finely Chopped
1 Small Onion, Finely Chopped
6 Peeled, Seeded and Chopped Ripe Roma Tomatoes (or About 1 (14 Ounce) Can Chopped Tomatoes)
1 Quart Chicken Broth
2 (14 Ounce) Tins Cannellini Beans (or Equivalent, Prepared From Dried)
1 1/4 Cup Small Whole Wheat Pasta (Tubettini, Macaroni or Ditalini)
1/3 Cup Chopped Fresh Parsley
Salt & Pepper
Dash Of Red Pepper Flakes
To Serve:
Good Quality Olive Oil
Shaved Parmesan Cheese
Fresh Chopped Parsley

Directions:

Heat the oil in a large heavy pot, then cook the onion, carrot, and celery until soft.
Add the garlic and cook another minute.
Pour in the broth, beans and chopped tomatoes, and cook for 15 minutes.
Remove a few scoops of the bean mixture and puree or mash, then return to the pot.
Add the pasta, chopped parsley and seasonings.
Cook until the pasta is cooked al dente.
Serve in bowls topped with a drizzle of olive oil, the shaved cheese and a sprinkling of chopped parsley.