Heart-Healthy Pasta e Fagioli
Warm, comforting, and packed with nutritious ingredients, Heart-Healthy Pasta e Fagioli is a delightful Italian-inspired soup designed to nourish your body and satisfy your taste buds. This recipe features wholesome staples like tender cannellini beans, whole wheat pasta shells, fresh spinach, and a medley of aromatic vegetables simmered in low-sodium vegetable broth and infused with fragrant herbs like oregano and basil. Perfect for those seeking a heart-friendly meal, this dairy-free dish is rich in fiber, vitamins, and antioxidants while being light on sodium and saturated fats. Ready in just under an hour, it’s an ideal choice for an easy yet flavorful dinner. Serve it steaming hot, finished with a sprinkle of parsley, for a hearty bowl of comfort food that’s as delicious as it is nutritious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 3 garlic cloves, minced
- 14.5 ounces canned low-sodium diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 bay leaf
- 15 ounces canned low-sodium cannellini beans, drained and rinsed
- 1 cup whole wheat small pasta shells
- 2 cups fresh spinach
- 0.25 cup fresh parsley, chopped
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon salt
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the chopped onion, diced carrots, and diced celery to the pot, and sauté for 5-7 minutes until the vegetables are tender.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Pour in the canned diced tomatoes and the vegetable broth, then add the dried oregano, dried basil, and bay leaf.
Bring the soup to a boil over high heat, then reduce the heat to low and let it simmer for 20 minutes to allow the flavors to blend.
Stir in the drained cannellini beans and the pasta, and cook for an additional 10 minutes, or until the pasta is al dente.
Add the fresh spinach and chopped parsley to the pot and stir until the spinach is wilted.
Season with ground black pepper and salt, adjusting to taste.
Remove the bay leaf before serving.
Serve the Pasta e Fagioli hot with a sprinkle of additional parsley if desired.
Nutrition Facts
Calories |
1722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2161 mg | 94% | |
| Total Carbohydrate | 293.9 g | 107% | |
| Dietary Fiber | 60.0 g | 214% | |
| Total Sugars | 34.3 g | ||
| Protein | 61.5 g | 123% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 718 mg | 55% | |
| Iron | 25.7 mg | 143% | |
| Potassium | 4782 mg | 102% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
