High-Protein Pasta Fagioli Soup (grain-free, oil-free option}
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)!
Ingredients
- 1 tablespoon 15 mL oil of choice (or 2 tablespoons water, for oil-free)
- 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
- Heat the oil (or water) 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.
- 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.
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
Serving: 1and 1/2 cups | Calories: 284kcal | Carbohydrates: 53.7g | Protein: 16.8g | Fat: 5g | Saturated Fat: 0.4g | Sodium: 437.4mg | Fiber: 13.9g | Sugar: 11.7g