Skip to Content

High-Protein Vegan Pasta Fagioli Soup {grain-free}

High-protein vegan pasta fagioli soup made with chickpea pasta! It is grain-free, gluten-free, and has 16.8 G protein per 1.5 cups serving.
Bowl of chickpea pasta e fagioli soup that is vegan, grain-free, and high in protein

This is exactly what your February, post-Superbowl Monday ordered: a quick, hearty, homestyle soup that doubles as a restorative.

Recipe Benefits

This easy soup is also:

  • Vegan
  • Grain-free
  • Gluten-free
  • High in protein (16.8 grams per serving)
  • Packed with vegetables
  • Frugal

Sound good? Then grab a pot, because you need to make my Chickpea Pasta e Fagioli, asap!

Bowl of chickpea pasta e fagioli soup that is vegan, grain-free, and high in protein

Use Chickpea Pasta to Make High-Protein Vegan Pasta Fagioli Soup

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 to 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). 

Chickpea pasta for chickpea pasta e fagioli soup that is vegan, grain-free, and high in protein

Vegan Protein from Beans & Chickpea Pasta

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. 

Beans for chickpea pasta e fagioli soup that is vegan, grain-free, and high in protein

Ingredients for High-Protein Vegan Pasta Fagioli Soup

  • Onion, chopped
  • Celery
  • Carrots
  • Garlic
  • Salt & pepper
  • Water
  • Smidge of olive oil
  • Canned crushed tomatoes
  • Dried Italian herb seasoning
  • Canned butter beans or white beans, drained and rinsed
  • Small elbow chickpea pasta (see notes in recipe card for options)

Step by Step Instructions

Step One: Drain, Rinse & Mash Beans

Drain and rinse the beans, then coarsely mash HALF of them.

Mashing half of the beans accelerates the thickening of the soup, making it taste like it has been cooking for hours, rather than minutes.

Mashed beans for chickpea pasta e fagioli soup that is vegan, grain-free, and high in protein

Step Two: Saute the Vegetables

In a medium saucepan, sauté the carrots, onion and celery for 5 to 6 minutes until softened. Add the garlic and sauce 1 minute longer.

Step Three: Add Liquid Ingredients

Add the tomatoes, water, and dried herbs to the saucepan. Bring to a boil, and then simmer for 15 minutes.

Step Four: Add the Pasta and Beans

Stir in the beans and pasta and cook for 10 to 12 minutes more, or until the pasta is tender. 

Chickpea pasta e fagioli soup that is vegan, grain-free, and high in protein

Step Five: Adjust the Seasonings

Adjust the seasonings to taste, sprinkle with some (optional) chopped parsley, and dinner is served!

Bowl of chickpea pasta e fagioli soup that is vegan, grain-free, and high in protein

Happy eating!

Yield: about 9 cups (6 servings)

High-Protein Vegan Pasta Fagioli Soup (grain-free}

High-Protein Vegan Pasta Fagioli Soup (grain-free}

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)!

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients

  • 1 tablespoon (15 mL) olive oil (or oil of choice)
  • 1 medium onion, chopped
  • 1 cup chopped celery
  • 2 medium carrots, chopped
  • 4 large cloves garlic, finely chopped
  • fine sea salt and freshly ground black pepper
  • 5 cups (1.25 L) 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)

Instructions

  1. Heat the olive oil in a large saucepan or pot over medium-low heat. Add the onion, carrots, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook and stir for 5 to 6 minutes. Add the garlic and saute 1 minute longer.
  2. Add the water, tomatoes, and Italian herbs. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes.
  3. 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.

Notes

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).

Nutrition Information

Yield

6

Serving Size

1 and 1/2 cups

Amount Per Serving Calories 284Total Fat 5gSaturated Fat 0.4gCholesterol 0mgSodium 437.4mgCarbohydrates 53.7gFiber 13.9gSugar 11.7gProtein 16.8g

Did you make this recipe?

Tag @powerhungrycamilla on Instagram and hashtag it #powerhungrycamilla

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Bo Miller

Monday 6th of April 2020

Awesome recipe!! Thanks for sharing your talent and wisdom.

Camilla

Wednesday 8th of April 2020

Ah, thanks so much Bo!

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Skip to Recipe