Pasta e Fagioli

“Pasta e fagioli” in Italian literally means pasta and beans. It started out as a peasant dish and needless to say the ingredients are still inexpensive and easy to find. This recipe cost me about $18 to make and will last me all week! To be traditional, ditalini pasta should be used. I had on hand brown rice “penne” pasta from Trader Joe’s so that’s what I used. That makes this recipe gluten free!

I always recommend using 100% whole wheat or whole grain products when possible. This is the perfect recipe to do so especially if you haven’t gotten accustomed to the flavor of whole wheat. Using whole wheat products increases the amount of fiber in any dish. You can use whole wheat pasta, breads, tortillas, and flour in place of white products in many recipes. Make sure you check the label on whole wheat products. The first ingredient should say “whole.” Other examples of whole grains include barley, buckwheat, millet, quinoa, brown rice, and farro.


Pasta e Fagioli

Ingredients

  • 1 clove garlic, mincedDSC_0639
  • 1 medium yellow onion, diced
  • 12 oz Italian chicken sausage, cooked and diced
  • 3 carrots, peeled and diced
  • 3 celery stalks, diced
  • 4 cups low sodium chicken broth
  • 29 oz can tomato sauce
  • 15 oz can diced tomatoes
  • 15 oz can red kidney beans
  • 15 oz can cannellini beans
  • 1 tbsp Italian seasoning
  • 1 cup whole wheat ditalini or elbow pasta

Directions

In a large stock pot over medium heat, spray with olive oil cooking spray. Add onions and garlic and cook until onions are translucent about 5 minutes. Add cooked Italian chicken sausage, carrots, celery, chicken broth, tomato sauce, diced tomatoes, beans, and Italian seasoning and stir. Bring mixture to a boil and reduce to a simmer. Simmer for 15 minutes. Add pasta of choice and bring mixture back to a boil for 10-15 minutes or until pasta is cooked through. Serve immediately or store for later!

Number of servings: 8 | Serving size: 1 1/2 cup
Calories: 250, total fat: 3 g, total carbohydrates: 41 g, dietary fiber: 10 g, sugars: 11 g, protein 19 g

DSC_0635

What are your favorite ways to add fiber to your day? Tell me below!

Raquel

 

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