This is exactly what your February, post-Superbowl Monday ordered: a quick, hearty, homestyle soup that doubles as a restorative.
- High in protein (16.8 grams per serving)
- Packed with vegetables
Sound good? Then grab a pot, because you need to make my Chickpea Pasta e Fagioli, asap!
How to Make Pasta e Fagioli Grain-Free & Gluten-Free
Pasta e fagioli (literally pasta and beans) is classic Italian comfort food. Recipes vary from one household and region to another, much like American chili, but most have some permutation of chopped vegetables (carrots, onions, celery and garlic) and pureed tomatoes in addition t the beans and pasta
Making the soup grain-free, as well as extra high in protein, is simple as this: use pasta made from chickpea flour in place of traditional pasta!
Chickpea flour pasta is a traditional option in Southern regions of Italy, so using it in pasta e fagioli is a thoroughly authentic choice.
Chickpea pasta is an increasingly easy choice to make, because: (1) multiple brands are making chickpea pasta (e.g., Barilla, Banza, Lensi, Thrive Market, and Tolerant), and (2) it is becoming widely available in supermarkets and superstores (such as Walmart and Target).
High-Protein Pasta e Fagioli
In addition to being grain-free, chickpea pasta has fewer net carbs, more than twice the fiber, and almost twice the protein of regular pastas. And it tastes delicious, too! It’s a no-brainer if you are trying to get more protein from plant-based dishes.
The other major soure of protein is, naturally, the beans (this time in their traditional bean form :)). I use two cans of butter beans. Butter beans are large lima beans. You may not have noticed them, but they are right there with all of the other beans. I like them for thier creamy, firm texture, but you can also use white beans (e.g., cannellini, Great Northern) or light red kidney beans can also be used.
Drain and rinse the beans, then coarsely mash half of them. This accelerates the thickening of the soup, making it taste like it has been cooking for hours, rather than minutes.
And minutes is truly all it takes to make this soup! After sauteeing the vegetables for no more than 5 or 6 minutes, tomatoes, water, and dried herbs are added.
Bring to a boil, and then simmer for 15 minutes.Stir in the beans and pasta and cook for 10 to 12 minutes more, or until the pasta is tender.
Adjust the seasonings to taste, sprinkle with some (optional) chopped parsley, and dinner is served.
Healthy and easy vegan pasta e fagioli (Italian pasta and bean soup). Made with chickpea pasta, it is grain-free, gluten-free, and high in protein (16.8 g per 1 and 1/2 cups serving)!
- 1 tablespoon olive oil (or oil of choice)
- 4 large cloves garlic, finely chopped
- 1 medium onion, chopped
- 1 cup chopped celery
- 2 medium carrots, chopped
- fine sea salt and freshly ground black pepper
- 5 cups water
- 1 can (28-ounces) crushed tomatoes
- 1 tablespoon dried Italian herb seasoning
- 2 15-ounce cans butter beans or white beans, drained and rinsed
- 6 ounces small elbow chickpea pasta (see notes for options)
- Optional: finely chopped fresh parsely leaves
- Heat the olive oil in a large saucepan or pot over medium-low heat. Add the garlic, onion, carrots, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook and stir for 5 to 6 minutes.
- Add the water, tomatoes, and Italian herbs. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes.
- In a small bowl, coarsely mash 1 can of the drained beans. Add to the soup along with remaining beans, and pasta, and simmer until the pasta is tender, 10 to 12 minutes. Season to taste with salt and pepper.
Storage: Store the cooled soup in an airtight container in the refrigerator for up to 3 days or the freezer for up to 6 months.
Pasta Options: If you do not need or want the soup to be grain-free, feel free to use the (small-shape) pasta of your choice. I do not recommend gluten-free pastas made from rice (they tend to disintegrate in soup).
- Category: Soup
- Method: Stovetop
- Serving Size: 1 and 1/2 cups
- Calories: 284
- Sugar: 11.7 g
- Sodium: 437.4 mg
- Fat: 5 g
- Saturated Fat: 0.4 g
- Carbohydrates: 53.7 g
- Fiber: 13.9 g
- Protein: 16.8 g
- Cholesterol: 0 mg
Keywords: paste e fagioli, vegan, high protein, plant protein, grain-free, chickpea pasta, easy, quick, healthy, clean eating, healthy soup, grain-free pasta