Pasta e Fagioli (Pasta and Bean) Soup
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Preparation time: 8 minutes |
4(11?2-cup) servings |
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Cooking time: 20 minutes |
268 calories per serving, 12% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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10.0 days younger |
Carrots, tomatoes, peas, beans, olive oil, garlic, whole wheat pasta (fiber, lycopene, calcium, potassium, folic acid, healthy fats) |
ingredients
1 teaspoon olive oil
2 carrots, thinly sliced
4 garlic cloves, minced
¼ teaspoon crushed red pepper flakes
3 cups low-salt vegetable or chicken broth
½ cup (2 ounces) uncooked whole wheat gemelli (small twisted pasta), such as Eden brand, or ditalini (small tube pasta) or small shell pasta
1 can (14½ ounces) seasoned diced tomatoes, undrained (such as Muir Glen brand)
1 can (15 to 16 ounces) kidney beans or red beans, rinsed and drained
½ cup frozen baby peas, thawed
¼ cup chopped fresh basil or flat-leaf parsley
¼ cup grated Romano or Asiago cheese
preparation
Heat a large saucepan over medium heat. Add olive oil and carrots; cook 2 minutes. Stir in garlic and red pepper flakes; cook 1 minute. Add broth and pasta; bring to a boil over high heat. Reduce heat; simmer 10 minutes. Stir in tomatoes and beans; return to a simmer and cook 5 minutes or until pasta is tender. Stir in peas; heat through. Ladle into shallow bowls; top with basil and cheese.
substitutions: Freshly shelled peas may be substituted for frozen peas; stir them into the soup with the tomatoes and beans. Great Northern or cannellini beans may replace the kidney or red beans.
tips: Leftover soup will keep up to 3 days in the refrigerator or up to 3 months in the freezer. For extra flavor, drizzle a small amount of rosemary-infused olive oil (Boyajian makes a delicious one) over the soup just before serving.
nutritional analysis
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Total fat (g) 3.5 |
Sodium (mg) 684 |
Vitamin A (RE) 11 |
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Fat calories (kc) 32 |
Calcium (mg) 245 |
Beta-carotene (RE) 6583 |
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Cholesterol (mg) 27.1 |
Magnesium (mg) 44 |
Vitamin C (mg) 29 |
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Saturated fat (g) 0.7 |
Zinc (mg) 2.1 |
Vitamin E (mg) 0.8 |
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Polyunsaturated fat (g) 1.0 |
Selenium (mcg) 12 |
Thiamin B1 (mg) 0.3 |
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Monounsaturated fat (g) 2.0 |
Potassium (mg) 888 |
Riboflavin B2 (mg) 0.3 |
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Fiber (g) 8.9 |
Flavonoids (mg) 2.2 |
Niacin B3 (mg) 5 |
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Carbohydrates (g) 40.9 |
Lycopene (mg) 3.3 |
Vitamin B6 (mg) 0.8 |
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Sugar (g) 8.6 |
Fish (oz) 0 |
Folic acid (mcg) 55 |
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Protein (g) 19.3 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.4 |
FOR DINNER