Heart-Healthy Pasta Fagioli
Indulge in the comforting warmth of Heart-Healthy Pasta Fagioli, a wholesome spin on the classic Italian soup that’s packed with flavor and nutrition. This hearty recipe combines fiber-rich cannellini and kidney beans with tender whole grain pasta, simmered to perfection in a savory blend of low-sodium vegetable broth, fresh vegetables, and fragrant herbs like basil and oregano. With olive oil providing healthy fats and optional parmesan cheese for a hint of indulgence, this dish is ideal for those seeking a nutritious yet satisfying meal. Ready in under 45 minutes, it’s a family-friendly option perfect for weeknight dinners or meal prep. Serve it steaming hot with a sprinkle of fresh parsley to elevate its robust flavor while supporting heart health.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 celery stalks, chopped
- 2 medium carrots, chopped
- 3 garlic cloves, minced
- 6 cups low-sodium vegetable broth
- 1 14.5-ounce can diced tomatoes, no salt added
- 1 15-ounce can cannellini beans, drained and rinsed
- 1 15-ounce can kidney beans, drained and rinsed
- 1 cup whole grain pasta, such as ditalini
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 0.25 cup parmesan cheese, grated (optional)
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion, celery, and carrots, and sauté for about 5 minutes or until the onions become translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Pour in the low-sodium vegetable broth and add the diced tomatoes (including the liquid), drained cannellini beans, and drained kidney beans to the pot.
Bring the mixture to a gentle boil, then add the whole grain pasta, bay leaf, dried oregano, dried basil, and black pepper.
Reduce the heat to a simmer and cover the pot. Cook for 15 to 18 minutes, or until the pasta is al dente.
Remove the bay leaf, taste the soup, and adjust the seasoning if necessary.
Stir in the chopped fresh parsley just before serving.
Optionally, serve with a sprinkle of grated parmesan cheese on top, keeping this optional for a fully heart-healthy option.
Nutrition Facts
Calories |
2291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.2 g | 63% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 1776 mg | 77% | |
| Total Carbohydrate | 374.1 g | 136% | |
| Dietary Fiber | 79.2 g | 283% | |
| Total Sugars | 40.2 g | ||
| Protein | 100.8 g | 202% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1200 mg | 92% | |
| Iron | 31.4 mg | 174% | |
| Potassium | 6292 mg | 134% | |
*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.
