Pasta e Fagioli (pronounced “pasta eh fazh-e-ohl-ee”), which translates to “pasta and beans,” is a traditional Italian soup that originated as a peasant dish due to its simple and inexpensive ingredients. Despite its humble beginnings, it has become a beloved staple in Italian cuisine. The soup typically features small pasta shapes like ditalini, cannellini or borlotti beans, and a flavorful tomato broth, often enhanced with garlic, onions, and herbs. It’s a hearty, comforting dish that showcases the essence of Italian cooking: using basic ingredients to create something delicious and satisfying. Pasta e Fagioli is versatile, with variations in different regions of Italy, and is often enjoyed as a main course.

How to Make Pasta e Fagioli

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 can (15 oz/425g) cannellini or borlotti beans, drained and rinsed
• 1 can (14 oz/400g) diced tomatoes
• 4 cups (1 liter) vegetable or chicken broth
• 1 cup (100g) small pasta (such as ditalini, elbow, or small shells)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 bay leaf
• Salt and pepper to taste
• Grated Parmesan cheese for serving
• Fresh parsley or basil for garnish (optional)

Instructions:

1. Sauté the Vegetables:

   • In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté until the vegetables are soft, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.

2. Add the Tomatoes and Broth:

   • Stir in the diced tomatoes and their juices, followed by the vegetable or chicken broth. Add the dried oregano, dried basil, and bay leaf. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes.

3. Add the Beans and Pasta:

   • Stir in the drained beans and bring the soup back to a gentle boil. Add the pasta and cook according to the package instructions until al dente, usually about 8-10 minutes.

4. Season and Serve:

   • Once the pasta is cooked, remove the bay leaf, and taste the soup. Adjust the seasoning with salt and pepper as needed. Ladle the Pasta e Fagioli into bowls and top with grated Parmesan cheese and fresh parsley or basil if desired.

5. Enjoy:

   • Serve hot, with a side of crusty bread for a complete meal.

Estimated Nutritional Content Per Serving (1 Bowl):

Nutritional Information:

• Calories: ~320 kcal
• Protein: ~12g
• Carbohydrates: ~50g
• Fat: ~7g
• Fiber: ~8g

These values are estimates and can vary depending on the specific ingredients used. Pasta e Fagioli is a well-balanced meal, providing a good amount of protein from the beans, fiber from the vegetables and beans, and energy from the carbohydrates in the pasta. It’s a comforting, nutritious dish that’s perfect for a cozy dinner.