Pasta e Fagioli

Pasta e Fagioli is a hearty Italian-American dish that combines al dente pasta with protein-rich beans in a flavorful broth. This version is high in protein, making it a satisfying and nutritious lunch option.

Ingredients

• Dried cannellini beans - 100 grams
• Olive oil - 2 tablespoons
• Small onion, diced - 1
• Carrot, diced - 1
• Celery stalk, diced - 1
• Garlic cloves, minced - 2
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 ml
• Pasta (small shapes like ditalini) - 100 grams
• Fresh parsley, chopped - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Grated Parmesan cheese - 30 grams (optional)

Steps

1. Soak the dried cannellini beans in water overnight, then drain and rinse them before cooking.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5-7 minutes until softened.
3. Add the minced garlic and sauté for another minute until fragrant.
4. Stir in the soaked cannellini beans and canned diced tomatoes, then pour in the vegetable broth. Season with salt and black pepper.
5. Bring to a boil, then reduce the heat and simmer for about 30 minutes until the beans are tender.
6. In a separate pot, cook the pasta according to package instructions until al dente. Drain and set aside.
7. Once the beans are tender, add the cooked pasta to the bean mixture and stir to combine. Simmer for an additional 5 minutes to heat through.
8. Remove from heat and stir in the chopped parsley. Serve hot, topped with grated Parmesan cheese if desired.

Nutrition

• Calories: 490
• Protein: 24 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 10 mg
• Total Fat: 13 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.6 L

Health Benefits

• High in protein from beans, promoting muscle growth and repair.
• Rich in dietary fiber, aiding in digestion and promoting satiety.

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