Pasta e Fagioli al Forno

Pasta e Fagioli al Forno is a hearty and comforting baked pasta dish featuring beans and aromatic herbs, all enveloped in a rich tomato sauce. This vegan version offers a delightful blend of flavors while being both nutritious and satisfying.

Ingredients

• Pasta (small shape, e.g., ditalini) - 120 grams
• Canned cannellini beans - 240 grams (drained and rinsed)
• Canned diced tomatoes - 400 grams
• Vegetable broth - 250 milliliters
• Onion - 1 medium (finely chopped)
• Garlic - 2 cloves (minced)
• Carrot - 1 medium (diced)
• Celery - 1 stalk (diced)
• Olive oil - 2 tablespoons
• Dried oregano - 1 teaspoon
• Dried basil - 1 teaspoon
• Red pepper flakes - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Nutritional yeast - 2 tablespoons (for a cheesy flavor)
• Fresh parsley - for garnish (optional)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrot, and diced celery; sauté for about 5-7 minutes until softened.
3. Add the minced garlic and cook for an additional minute until fragrant.
4. Stir in the canned diced tomatoes, vegetable broth, drained cannellini beans, dried oregano, dried basil, red pepper flakes, salt, and black pepper. Bring to a simmer and let cook for 10 minutes.
5. Meanwhile, cook the pasta in a separate pot according to package instructions until al dente. Drain and set aside.
6. Combine the cooked pasta with the tomato and bean mixture, stirring well to combine. Taste and adjust seasoning if necessary.
7. Transfer the mixture to a baking dish and sprinkle the top with nutritional yeast for a cheesy flavor.
8. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
9. Remove the foil and bake for an additional 10 minutes, until the top is slightly crispy.
10. Remove from the oven and let it cool for a few minutes. Garnish with fresh parsley if desired before serving.

Nutrition

• Calories: 370
• Protein: 15 g
• Carbs: 63 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 420 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from beans, supporting muscle health.
• High in fiber, promoting digestive health and helping to maintain a healthy weight.

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