Mediterranean Diet Pasta Fagioli
Transport your taste buds to the Mediterranean with this hearty and wholesome Mediterranean Diet Pasta Fagioli recipe. Brimming with vibrant vegetables like onion, carrot, and celery, protein-packed cannellini and kidney beans, and tender pasta, this dish is a nourishing twist on the Italian classic. Infused with aromatic thyme and oregano, the simmering flavors come together beautifully in a rich vegetable broth, while fresh baby spinach adds a boost of greens. Finished with a sprinkle of parsley and a zesty squeeze of lemon, this plant-based soup is both satisfying and heart-healthy. Ready in just 45 minutes, it's perfect for a warm, comforting meal that aligns with Mediterranean diet principles.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 14 ounces diced tomatoes
- 4 cups low-sodium vegetable broth
- 15 ounces cannellini beans, drained and rinsed
- 15 ounces kidney beans, drained and rinsed
- 8 ounces small pasta (such as ditalini or elbow)
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 cups baby spinach leaves
- to taste salt
- to taste black pepper
- 1 tablespoon fresh parsley, chopped
- 1 lemon, cut into wedges
Instructions
Heat olive oil in a large pot over medium heat.
Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes until softened.
Stir in minced garlic and cook for another minute until fragrant.
Add the diced tomatoes and their juice to the pot. Stir well.
Pour in the vegetable broth and bring the mixture to a simmer.
Add the cannellini beans, kidney beans, bay leaf, thyme, and oregano.
Let the soup simmer for about 10 minutes to allow the flavors to meld.
Add the pasta to the pot and continue to simmer until the pasta is al dente, approximately 10 minutes.
Stir in the baby spinach and allow it to wilt.
Season the soup with salt and black pepper to taste.
Remove the bay leaf before serving.
Garnish each serving with freshly chopped parsley and a squeeze of lemon juice.
Nutrition Facts
Calories |
1625 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3678 mg | 160% | |
| Total Carbohydrate | 266.1 g | 97% | |
| Dietary Fiber | 63.2 g | 226% | |
| Total Sugars | 34.5 g | ||
| Protein | 68.6 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 726 mg | 56% | |
| Iron | 22.6 mg | 126% | |
| Potassium | 5754 mg | 122% | |
*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.
