A Taste of Italy: Pasta e Fagioli Recipe

Image source: http://oldwayspt.org

It's been a while since I've posted any recipes, yet searching up new and delicious recipes is something I do almost on a daily basis! I just stumbled upon this one from an amazing website called "simply recipes" and couldn't wait to share it with you guys. It's a recipe for Pasta e Fagioli, which is basically a really thick pasta soup (I'm sure my Italian friends would be able to elaborate further on the description, but that's my take on it!). It looks delicious, yet simple and hearty - a perfect dish for the cold, snowy days we've been having here in Toronto.

I'm sure many people are wondering, how can you make such a carbohydrate-heavy dish healthier? Well, there are a few simple changes you could make to "up" the health factor.


1. Decrease the amount of pasta you use.
This will lower the calories and carbohydrate content of the dish. Boil the pasta separately from the soup and keep it in a container. This way you can add as much (or as little) as you would like, and potentially avoid soggy pasta if you are packing it up for tomorrow's lunch!

2. Use whole wheat pasta.
All the Nonna's out there are having heart attacks right now. I know most "true" Italians scoff at the idea of whole wheat pasta, but if you can substitute it for white pasta, at least you're increasing your fibre intake. Most North Americans do not get enough fibre in their diets, since we eat a lot of processed foods. But increased fibre intake is associated with better digestive health (ie. helps to prevent or relieve constipation), and may even play a role in heart health. It can also help you achieve and maintain a healthy weight since it helps keep you full longer. So load up on that fibre!

3. Increase the amount of vegetables/legumes.
 This is a hearty dish, and already has lot's of veggies, but if you load up on beans (high in fibre and iron!!), carrots, celery, tomatoes etc., you'll increase the amount of essential vitamins and minerals.

4. Use a low-sodium broth.
High sodium = bad for heart health. We get too much sodium in our diets, so making a conscious effort to decrease our intake is a great idea.

5. Skip the parmesan cheese on top.
Cheese is high in fat. Omitting this topping can save calories if you are trying to watch your weight!



Here is the recipe, taken from http://www.simplyrecipes.com/recipes/pasta_e_fagioli/

Check out the website for comments and pictures of the process.

Pasta e Fagioli Recipe (Simply Recipes)

• Prep time: 15 minutes
• Cook time: 35 minutes

Ditalini pasta is commonly used for pasta e fagioli, but you can use any short pasta — or you can break up vermicelli into small bits.

Ingredients:

• 3 Tbsp olive oil
• 1 cup chopped onion
• 1 large carrot, peeled and chopped
• 1 large celery stalk, chopped
• 2 large garlic cloves, minced
• 1/4 teaspoon chile flakes
• 1 teaspoon Italian seasoning
• 6 cups chicken or vegetable stock for vegetarian option
• 5-6 small peeled tomatoes, broken to pieces (about 1 cup)
• 1/2 pound ditalini pasta
• 2 15-ounce cans cannellini or borlotti beans, drained and rinsed (or 3 1/2 cups of freshly cooked beans*)
• 1/4 cup chopped parsley
• Salt and black pepper to taste

* To cook the beans from scratch, start with 1 3/4 cups dry beans. Either soak them overnight in water, or cover them with boiling water and let them sit for an hour, then drain. Place the soaked beans in a pot, cover with two inches of water, bring to a simmer, and cook until tender, about an hour.

Instructions
1 Heat the olive oil in a large pot over medium-high heat. Saute the onion, carrot and celery for 2-3 minutes, until its soft and translucent. Add the garlic, chile flakes and Italian seasoning and saute another minute.

2 Add the chicken stock and tomatoes and bring to a boil. Add the pasta and keep the soup at a strong simmer.

3 When the pasta is al dente, add the beans and cook another 2-3 minutes. Turn off the heat and stir in the parsley. Add salt and black pepper to taste.

Yield: Serves 4-6.

Buon Appetito!