Ground beef, beans, and small pasta in an herbed tomato broth — a hearty Italian one-pot soup packed with protein and fibre.
Pasta e Fagioli is a classic Italian country soup that brings together meat, beans, and pasta in a tomato broth.
It is exceptionally rich in fibre and protein from the beans.
Heat one tablespoon of oil in a pot and brown the ground beef, breaking it apart as it cooks until cooked through, then drain the excess fat. Draining the fat keeps the soup lighter.
Add the second tablespoon of oil along with the onion, carrot, and celery and stir until softened, then add the garlic and cook until fragrant. Sautéed vegetables are the flavour base.
Add the tomato sauce, broth, water, diced tomatoes, sugar, and Italian herbs and let simmer gently for about twenty minutes until the flavours meld together.
Stir in the kidney and white beans and let them heat through. The beans raise the fibre and plant protein significantly.
Cook the pasta separately and add it at serving time so it does not absorb all the broth. Serve the soup hot with an optional sprinkle of Parmesan. A hearty Italian soup.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Italian Pasta e Fagioli Soup, and how to fix them:
Too little oil or a cold pan. Heat the pan and add enough oil before adding ingredients, and do not crowd the pan.
Heat too low or cooked too long. Stir over high heat for a short time so the vegetables stay crisp and vivid.
Not enough salt or seasoning. Season well and taste, then add a fresh herb or a squeeze of lemon to lift all the flavours.
Three days in an airtight container after cooling. Reheat to piping hot before serving.
One to two months in individual portions. Thaw in the refrigerator before reheating.
Prepare and chop the ingredients ahead and keep them in the refrigerator; assembly and cooking takes only minutes at serving time.
Over low heat with a splash of water, or in a moderate oven until hot. Do not leave cooked food out of the refrigerator for more than two hours [2].
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Chicken | Turkey or firm tofu | same weight | A lighter or plant-based alternative |
| Wheat ingredient | Gluten-free alternative (rice/lentil/whole-wheat as suited to the dish) | same amount | For those sensitive to gluten |
| Oil/fat | Extra-virgin olive oil | same amount | Monounsaturated fats better for the heart |
| Salt | Herbs, spices, and lemon juice | to taste | Reduces sodium while keeping flavour generous |
| Servings | Ratio |
|---|---|
| 2 (single × 2) | half the amounts |
| 4 (base) | amounts as written |
| 6 (family) | 1.5x amounts |
| 8 (hosting) | double the amounts |
The beans push fibre and plant protein to a very high level (around 13 g fibre). Cook the pasta separately and add it at serving time, and choose whole-wheat pasta and lean meat.
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