Pasta e fagioli (pasta with beans)

 
 
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Pasta e fagioli is a traditional Italian meal, its a staple from the ‘cucina povera’ which literally means poor kitchen and refers to the meals made in Italian kitchens when times were tough. These meals were made with inexpensive, simple and readily available ingredients, often from backyard gardens. This dish is one of my fathers favourite meals, one that he had often as a kid when there wasn’t much else and 9 mouths to feed. Its also very warm and comforting and great for the cooler days ahead. At my house, my kids love this meal, calling it soupy pasta and asking for it on a weekly basis. Its so easy to prepare and quick to get on the table that I am usually more than happy to whip up a pot.

This one pot meal contains complex carbohydrates, plant protein, iron and fibre. The beans in this dish provide a great dose of plant protein and iron. The vitamin C from the tomato paste makes it easier for our bodies to absorb the Iron. The beans are also a source of fibre and using whole wheat pasta bumps up the fibre even more. Adding vegetables add flavour, texture and additional nutrients.

To complete this meal, I always serve it with a side of homemade garlic bread, steamed broccoli and a vegetable plate with hummus for dipping. Top with grated parmesan and watch it disappear.

I always make enough for dinner and lunch the next day so this recipe serves 10!

Pasta e fagioli

Makes 10 servings

Ingredients:

3 tbsp olive oil

1 zucchini, grated or finely diced

1 carrot, grated or finely diced

1/2 onion, minced

1 clove garlic, minced

2 cans (156 ml, each) tomato paste

~ 10-12 cups of water ( we like ours soupy so you may want to stick with 10 cups for a dryer pasta dish)

1 box (454g) short cut pasta (such as ditali or elbows)

2 cups cannellini beans or chickpeas (if canned, drain and rinse before adding to pasta)

salt, pepper and oregano to taste

grated parmesan (option)

Directions:

  • Heat oil in a large stock pot, add onion, zucchini and carrot. Sauté for a few minutes until vegetables soften

  • Add garlic, cook for a minute then add tomato paste

  • Cook tomato paste for ~3 minutes

  • Add the water and bring to a boil, then add pasta

  • Once pasta is almost cooked, add in beans or chickpeas and stir

  • Best served al dente ( pasta still has a bite to it) with a sprinkle of parmesan cheese!

 
 
Dinnermelinda lamarche