Low Sodium Pasta Fagioli
Elevate your weeknight dinner game with this hearty and healthy Low Sodium Pasta Fagioli, a comforting Italian-inspired soup that’s both nourishing and delicious. Packed with tender vegetables like carrots, celery, and spinach, protein-rich kidney and great northern beans, and whole wheat ditalini pasta, this dish is a flavorful yet guilt-free option for those watching their sodium intake. A robust blend of dried Italian herbs, oregano, and basil ensures every spoonful bursts with savory complexity while leaving out the excess salt. Simmered to perfection in no salt added diced tomatoes and low sodium vegetable broth, this recipe comes together in under an hour and serves as a wholesome, family-friendly meal. Ideal for meal prep or cozy nights, it’s a heartwarming bowl you can feel great about. Don’t forget the final touch of freshly chopped parsley for a pop of color and freshness!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 medium carrot, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 4 cups low sodium vegetable broth
- 14 ounces canned no salt added diced tomatoes
- 15 ounces canned no salt added kidney beans, drained and rinsed
- 15 ounces canned no salt added great northern beans, drained and rinsed
- 1 teaspoon dried Italian herbs
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 1 bay leaf
- 1 cup whole wheat small pasta, such as ditalini
- 2 cups fresh spinach leaves
- 0.25 cup fresh parsley, chopped
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, diced carrots, and celery to the pot. Sauté for 5-7 minutes until the vegetables start to soften.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the low sodium vegetable broth and add the canned diced tomatoes, kidney beans, great northern beans, Italian herbs, oregano, basil, black pepper, and bay leaf.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover and let it simmer for 15 minutes to allow flavors to combine.
Add the whole wheat pasta to the pot and cook according to package instructions until the pasta is al dente, usually about 10-12 minutes.
Stir in the fresh spinach leaves and cook until wilted, about 2 minutes.
Remove the bay leaf from the soup.
Serve the Pasta Fagioli hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
287 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.7 g | 7% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 158 mg | 7% | |
| Total Carbohydrate | 47.5 g | 17% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 6.2 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 1022 mg | 22% | |
*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.
