Pasta e Fagioli
When I crave something hearty and nourishing for supper but I don’t have a lot of time, I love knowing I can get this soup on the table in under an hour. More like a stew than a soup, pasta e fagioli is a classic home-cooked Italian dish that simply means “pasta and beans.” My version packs in a long list of brain-healthy foods that you probably already have in your pantry, and uses shortcuts that cut down on prep time but don’t sacrifice nutrition or taste. The true spirit and deep flavor of the dish remains: A simple, one-pot meal starring beans, tomatoes, and a handful of pasta.
Created for caregivers (or anyone short on time)
Caregivers: I created this recipe with you in mind, knowing you don’t have a lot of time to spend in the kitchen. And yet, sometimes recipes meant to be “fast” and “weeknight” often lack the home-cooked goodness that comes from a pot that simmers on the stove all day. I hope you will fold this recipe into your weeknight cooking rotation as a delicious and efficient way to nourish yourself along with the loved one you care for.
Beans are a MIND diet brain-healthy food
It’s also comforting to know that each steaming bowl of pasta e fagioli checks off many of the brain-healthy food groups proven to reduce Alzheimer’s risk. Unlike minestrone soup, which is another hearty Italian soup made mostly of vegetables, this soup reduces prep time by using just a few veggies: carrots, onions, and garlic. Beans are another brain-healthy food group (described in the MIND diet study) and a food group common to all five Blue Zones on earth—pockets of dementia-free centenarians who live long, healthful lives. The MIND diet also recommends eating whole grains every day. If you love pasta as much as I do, I encourage you to seek out whole-grain brands that you like, which are also perfect for this soup because they are rich in fiber and hold their shape well after being frozen and reheated.
Shortcut #1: Instead of using canned tomatoes, I use a good quality marinara sauce from a jar.
This saves time because canned tomatoes require a longer simmer to develop their flavors. And, as a boon for brain health, the simmering process of making marinara concentrates the brain-healthy lycopene content of the tomatoes. Just be careful to choose a brand that is low in sodium, added sugar, and saturated fat. Reading labels can be tricky here because marinara sauce often harbors these additives. Based on flavor and nutritional profile, I like Rao’s Homemade Marinara, Classico Riserva Marinara, and Newman’s Own Organics Marinara. As for avoiding? Due to excessive sugar, sodium, and (in some cases) pro-inflammatory soybean oil, I recommend skipping Classico Tomato Basil, Barilla, Emeril, and anything by Prego or Ragu.
Shortcut #2: Canned beans.
Good quality beans from a can (or a pouch) really shine in this soup. Again, you will want to seek out a brand that is low in sodium and additives. I also recommend avoiding exposure to BPA (bisphenol A), a hormone disruptor that may have an impact on gut and brain health. Look for BPA-free cans or pouches. Of course freshly cooked beans would be fantastic as well, if you’ve got the time to simmer them on the stove (cooking times vary.) If you have an Instant Pot, you can turn dried beans (soaked or unsoaked) into tender, freshly cooked ones in under 20 minutes.
Shortcut #3: My newest favorite shortcut is using frozen chopped kale instead of fresh.
The MIND diet recommends eating at least 1 cup of dark leafy greens each day to slow down the aging of your brain. I’ve found that keeping a bag of frozen kale in my freezer means I’m more likely to add a handful to whatever I’m cooking, be it this soup or a smoothie or an omelet. Leafy greens are not traditional in pasta e fagioli in Italy, but adding them here is an easy way to boost your dark leafy intake, and they add a bright ping of color, fresh taste, and a satisfying dose of fiber. Look for loose bags of organic frozen chopped kale in the freezer section of the grocery store. This makes it easy to scoop out just what you need for this soup.
Whole-grain pasta adds substance and fiber
There are many types of pasta that work well for pasta e fagioli. In fact, this dish evolved as a way to use up whatever odds and ends of pasta were on hand. You can use any sturdy, small (preferably whole-grain) shape you like. Whole-grain pastas keep their shape when simmered in the soup, and are less likely to become mushy when the soup is reheated. My preference is to use whole-grain orzo, which you can find at most grocery stores, but I also like ditalini, corallini (shaped like little hearts) and acini di pepe. If you plan to reheat this soup over several days (a wonderful way to enjoy pasta e fagiole) cooking the pasta separately and adding to each serving will keep you from ending up pasta that’s too soft. You can also use gluten-free pasta, but be sure to adjust the cooking time as those varieties tend to cook quickly.
Finally, adding a piece of Parmesan rind to the soup is an old-school way to add umami, a deeply salty and meaty flavor. It also serves to thicken the broth. Once I get to the end of a hunk of Parm, I break the rind into two-inch pieces and store them in an airtight container in the freezer so I am always ready to throw together this simple meal. But my nonna (who made a killer pasta e fagioli) wouldn’t toss the rind after the soup is gone; she’d chop it up and eat it on bread instead.
Prep Time | 10 minutes |
Cook Time | 30 minutes |
Servings |
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- 3 tablespoons extra virgin olive oil
- 2 medium carrots scrubbed and coarsely chopped, about 1 cup
- 1 small onion finely chopped, about 1 cup
- 1 teaspoon kosher salt plus more to taste
- 2 large cloves garlic minced, about 1 tablespoon total
- 4 cups vegetable or chicken broth
- 3 cups cooked gigante beans rinsed well if canned (from 2 15-ounce cans)
- 2 cups Marinara sauce
- ¼ teaspoon red pepper flakes
- 1 2-inch Parmesan rind optional
- ⅔ cup small whole-grain pasta such as orzo or ditalini
- 2 cups chopped kale leaves fresh or frozen and quickly thawed by rinsing with hot water
- freshly ground black pepper to taste
- freshly grated Parmesan cheese to top (optional)
Ingredients
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- Warm the oil in a large saucepan over medium heat. When it starts to shimmer, add the carrots, onion and a pinch of the salt, and sauté for 8 to 10 minutes, or until the vegetables are soft. Add the garlic and sauté for another 30 seconds until fragrant, being careful not to let it burn.
- Add the broth, beans, marinara sauce, red pepper flakes, the remaining salt, and Parmesan rind (if using). Bring to a boil and reduce the heat to a simmer. Cover with the lid askew, and cook at a low simmer, stirring occasionally, for 20 minutes until the soup is thick enough to coat the beans.
- Add the kale and the pasta and continue to simmer for 5 to 8 minutes until the pasta is al dente, or cooked through but still chewy, not soft.
- Taste and season to your liking with salt and freshly ground pepper. Serve hot with a spoonful of grated Parmesan, if using. When the soup is gone, discard the Parmesan rind.
More easy substitutions include: 2 chopped shallots or leeks for the onion, frozen chopped kale instead of fresh, and marinara sauce from a jar. Just be sure to look for a brand of marinara that is low in sodium, added sugar and saturated fat.
To Store: Keeps tightly covered in the fridge for up to 3 days and in the freezer for up to 3 months.
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