Low-Calorie Healthy Pasta e Fagioli

Here’s my take on pasta e fagioli, a comforting Italian soup that combines pasta and beans in a rich tomato broth. It’s a healthier version of the classic recipe, but still has all the warmth and flavor that makes this dish so popular.

This soup has become my go-to meal when I want something filling but still good for me. I often make a big pot on Sunday, and it stays delicious all week long. Perfect for those busy weeknight dinners, wouldn’t you agree?

What Kind of Cannellini Beans Should I Use?

For pasta e fagioli, canned cannellini beans are perfectly fine and will save you tons of time in the kitchen. While you can find these white beans under different names like white kidney beans or Italian white beans, they’re all essentially the same thing. If you can’t find cannellini beans, Great Northern beans make a good substitute since they have a similar mild, nutty flavor and creamy texture. Just make sure to give your canned beans a good rinse under cold water to wash away the excess sodium and starchy liquid – this helps prevent your soup from becoming too thick or salty.

Options for Substitutions

This classic Italian soup is pretty adaptable – here are some helpful swaps you can try:

• Pancetta: You can skip the pancetta for a vegetarian version, or swap it with regular bacon. If using bacon, drain off extra fat after cooking.
• Cannellini beans: Great Northern beans or navy beans work just as well in this recipe. In a pinch, you could even use red kidney beans, though this will change the traditional look of the soup.
• Ditalini pasta: Can’t find ditalini? Small shells, orzo, or small elbow macaroni make good replacements. Just keep an eye on cooking time as it might vary slightly.
• White wine: If you prefer not to use wine, just add an extra 1/2 cup of chicken broth and a splash of white wine vinegar or lemon juice for that bit of acidity.
• Chicken broth: For a vegetarian version, swap the chicken broth with vegetable broth. The soup will still taste great!
• Parmesan cheese: While Parmesan is traditional, Pecorino Romano or Grana Padano make good substitutes. For a dairy-free version, you can leave it out or add a sprinkle of nutritional yeast.

Watch Out for These Mistakes While Cooking

The biggest challenge when making pasta e fagioli is timing the pasta just right – adding it too early can result in mushy, overcooked pasta that breaks apart and clouds the soup. A simple solution is to cook the pasta separately until al dente and add it to individual serving bowls, then ladle the hot soup over it. Another common mistake is rushing the base flavors – take your time sautéing the pancetta, carrots, celery, and onions until they’re properly softened, as this creates the foundation for the entire soup’s flavor. When it comes to the beans, avoid vigorous stirring once they’re added to prevent them from breaking down and becoming too mushy – gentle stirring will keep them whole and give your soup a better texture. For the best results, let the soup simmer for at least 15-20 minutes after adding the beans to allow the flavors to properly combine and develop.

What to Serve With Pasta e Fagioli?

This hearty Italian soup is practically a meal on its own, but there are some great sides that make it even better! A fresh Italian-style salad with crisp romaine, cherry tomatoes, and a light vinaigrette adds a nice contrast to the warm, filling soup. For bread lovers, a chunk of crusty ciabatta or focaccia is perfect for soaking up the flavorful broth – I like to warm mine in the oven for a few minutes first. If you want to keep things simple, just add a sprinkle of extra parmesan cheese and some fresh chopped basil or parsley on top of your soup, then serve with lemon wedges on the side for brightness.

Storage Instructions

Keep Fresh: This pasta e fagioli tastes even better the next day! Keep it in an airtight container in the fridge for up to 4 days. Just note that the pasta might absorb more broth as it sits, making the soup thicker – you can add a splash of chicken broth when reheating if you prefer a soupier consistency.

Freeze: For the best results when freezing, I recommend making the soup without the pasta and freezing just the base in freezer-safe containers for up to 3 months. When you’re ready to eat, cook fresh pasta separately and add it to the thawed and heated soup. This prevents the pasta from getting mushy.

Reheat: Warm up your soup gently on the stovetop over medium-low heat, stirring occasionally. You can also microwave individual portions in 1-minute intervals, stirring between each interval. Remember to add that extra splash of broth if needed to reach your desired consistency.

Preparation Time	15-20 minutes
Cooking Time	40-50 minutes
Total Time	55-70 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 30-35 g
• Fat: 15-20 g
• Carbohydrates: 90-100 g

Ingredients

• 1 ounce pancetta, diced
• Olive oil spray
• 1 cup chopped carrots
• 1/2 cup chopped celery
• 1 cup chopped onion
• 3 cloves minced garlic
• 1/2 cup white wine
• 1 cup canned crushed tomatoes
• 6 cups low-sodium chicken broth
• 3 cups drained and rinsed cannellini beans
• 1/2 teaspoon oregano
• 1 teaspoon kosher salt
• Freshly cracked black pepper
• 2 bay leaves
• 4 ounces uncooked ditalini pasta (about 1 cup dry)
• 2 tablespoons grated parmesan cheese

Step 1: Saute the Pancetta

Heat a large pot or Dutch oven over medium to medium-high heat.

Once hot, add a spray of olive oil to coat the bottom.

Add the diced pancetta and saute for about 5 minutes, allowing it to render some of its fat and become slightly crispy.

Step 2: Prepare and Saute the Vegetables

While the pancetta is cooking, chop the carrots, celery, and onion, and mince the garlic.

Add more olive oil spray to the pot if needed, then add the chopped carrots, celery, and onion to the pancetta.

Saute the vegetables for another 5 minutes until they begin to soften, then add the minced garlic and continue to saute for an additional minute or until fragrant.

Step 3: Add Liquids and Seasoning

Add the wine to the pot and let it cook down for about 2-3 minutes to deglaze the pot and enhance flavor.

Next, add the tomatoes and broth to the pot, along with oregano, salt, pepper, and bay leaves.

Stir everything together well and bring the liquid to a boil.

Step 4: Add and Cook the Beans

While waiting for the liquid to boil, drain and rinse the beans.

Once boiling, add the beans to the pot.

Reduce the heat to medium and let the mixture simmer for about 20 minutes to allow all the flavors to meld together.

Step 5: Blend a Portion of the Soup

Carefully remove 2 cups of the liquid (including the beans and vegetables) from the pot.

Make sure to remove and discard the bay leaves.

Pour these 2 cups into a food processor or blender, blend until smooth, and set aside for later.

Step 6: Cook the Pasta and Finalize the Soup

Add the pasta to the remaining unblended liquid in the pot, and cook for about 10 minutes or until the pasta is tender.

Once the pasta is cooked, add the blended reserved liquid back into the pot, along with the cheese.

Stir to combine everything thoroughly, and taste to adjust seasoning if necessary.

Serve hot and enjoy your delicious, hearty soup!