"Pasta e Fagioli"

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A dense stew of beans and short cut pasta.

As is often the case for many Italian classics, there are many variations of this recipe, all featuring the same 2 main ingredients: «pasta» and «fagioli» (Italian for beans).

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Soaking : 8 h Preparation : 15 min Cooking : 45 min
340 calories/serving

Ingredients

2 cups romano/cranberry beans (dried), or white kidney type 300 g
3/4 onions, coarsely chopped 150 g
1 1/2 clove garlic, minced
1 sprig rosemary, fresh 5 g
2 tsp butter, unsalted 9 g
1 1/2 tbsp olive oil 23 mL
3 cups chicken broth 750 mL
120 g mezzi tubetti (pasta for soups) 1 cup
4 tbsp Parmesan cheese, grated 12 g
2 tbsp extra virgin olive oil 30 mL
1 pinch salt [optional] 0.2 g

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 1 h to 18 min. A blender or food processor will be very useful to purée the beans.

Method

  1. Cook the dried beans either 18 min in a pressure cooker or about 1 hour in a pot. Drain the beans, set them aside and discard the liquid.
  2. Prepare the onion and garlic. Coarsely chop the onion and mince the garlic.
  3. Heat the butter and olive oil in a pot over medium-low heat. Sweat the onion and garlic 2-3 min, then add the sprig of rosemary and let it infuse 3-4 min, taking care not to let it burn. Add ¾ of the beans, pour in the broth, and cook 5 min over medium heat, with some stirring.
  4. Remove the sprig of rosemary and purée the soup in a blender or by using a food-mill. Put the mixture back into the pot.
  5. Meanwhile, cook the pasta in a pot of boiling salted water. Drain and pour the pasta into the bean-mixture. Add the remaining whole beans and warm up the soup just 2-3 min. If the soup is too thick, it may be thinned with some broth or water.
  6. Serve into bowls, add the grated parmesan, and drizzle with extra virgin olive oil.

Observations

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer. If freezing, don't include the pasta but instead cook and add it later when the soup is reheated.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

340

Fat

9 g

15 %

Saturated 2.1 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

400 mg

17 %

Carbohydrate

49 g

16 %

Fibre

14 g

54 %

Sugars

1 g

Net Carbs

35 g

Protein

15 g

Vitamin A

1 %

Vitamin C

3 %

Calcium

9 %

Iron

22 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Selenium
Good source of  :
Copper, Iron, Niacin, Phosphorus, Potassium, Vitamin B1, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B2, Vitamin B6, Vitamin E, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Meat and Alternatives 1 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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