"Pasta e Fagioli"

"Pasta e Fagioli"

A dense stew of beans and rice.

As is often the case for many Italian classics, there are many variations of this recipe, all featuring the same 2 main ingredients: «pasta» and «fagioli» (Italian for beans). Pasta is replaced by rice in this gluten-free version.

6 servings
Soaking 8 h
Preparation 15 min

Cooking 45 min

420 calories per serving 


Ingredients

2 1/2 cups romano/cranberry beans (dried), or white kidney type   400 g
1 onions, coarsely chopped   200 g
2 cloves garlic, minced    
2 sprigs rosemary, fresh   10 g
3 tbsp olive oil   45 mL
4 cups chicken broth, low-sodium   1 L
2/3 cup arborio rice   130 g
3 tbsp extra virgin olive oil   45 mL
1 pinch salt [optional]   0.1 g

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 1 h to 18 min. A blender or food processor will be very useful to purée the beans.

Method

  1. Cook the dried beans either 18 min in a pressure cooker or about 1 hour in a pot. Drain the beans, set them aside and discard the liquid.
  2. Prepare the onion and garlic. Coarsely chop the onion and mince the garlic.
  3. Heat the olive oil in a pot over medium-low heat. Sweat the onion and garlic 2-3 min, then add the sprig of rosemary and let it infuse 3-4 min, taking care not to let it burn. Add ¾ of the beans, pour in the broth, and cook 5 min over medium heat, with some stirring.
  4. Remove the sprig of rosemary and purée the soup in a blender or by using a food-mill. Put the mixture back into the pot.
  5. Meanwhile, cook the rice in a separate pot, then add it to the bean-mixture. Add the remaining whole beans and warm up the soup just 2-3 min. If the soup is too thick, it may be thinned with some broth or water.
  6. Serve into bowls and drizzle with extra virgin olive oil.

Remarks

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer. If freezing, don't include the rice but instead cook and add it later when the soup is reheated.

Nutrition Facts Table

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

420

Fat

13 g

21 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

45 mg

2 %

Carbohydrate

59 g

20 %

Fibre

17 g

69 %

Sugars

1 g

Protein

20 g

Vitamin A

0 %

Vitamin C

4 %

Calcium

10 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Calcium, Pantothenic Acid, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K
Good source of :
Vitamin E
Excellent source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin B1, Zinc

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Soups | Halal | High Fibre | High Iron | Kosher | Low Sodium | Italian

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!