WFPB Pasta e Fagioli Soup (Vegan)
It has finally turned towards cooler weather and there is nothing more comforting than a bowl of WFPB Pasta e Fagioli Soup (Vegan). There are as many versions of this Italian-style soup as there are Italian home cooks.
Post Date: November 02, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
My WFPB version is loaded with hearty fresh vegetables, creamy beans, tender pasta, and delicious herbs all in a rich and savory broth founded in the whole food, plant-based way. The secret ingredient to getting depth of flavor is Bragg’s Amino Liquids despite being oil-free and without using chicken or beef broth/stock.
Grocery List
Produce
carrots
celery
onion
garlic
Pantry
small shape pasta
tomato sauce
Italian dried herbs
dried marjoram
dark red kidney beans
great northern beans
Braggs Amino Liquids
low-sodium vegetable broth
Misc
honey
salt
pepper
water
Add-Ins and Substitutions
This is a great opportunity to use up bits and pieces of veggies in your refrigerator or freezer. I have added corn, peas, green beans, and even potatoes. I have even added lion mane dried mushrooms that when rehydrated, mimic herbs adding another layer of flavor depth. Also, try added a teaspoon or more of Trader Joe’s Umami Seasoning Mix. As long as it has a tomato broth base, dice tomatoes, beans, and a small pasta you can say it’s Pasta e Fagioli (pasta and beans).
Storing
If you plan on serving all the soup right away you can cook the pasta in the soup (otherwise with leftovers the pasta gets soggy). It will take about 10 – 15 minutes longer of simmering. Add 1/2 cup or more of water to make up for what it will absorb. If you don’t plan on eating all of the soup right away I recommend cooking pasta separately. Prior to serving a bowl, place 1/2 cup pasta on the bottom, then ladle hot soup over. This is important otherwise the pasta gets soggy and absorbs too much broth. The leftovers turn into a stew and adding water later dilutes the flavor.
Store pasta e fagioli soup (separate from pasta) in an airtight container for up to 3 days in the refrigerator.
Nutrition 411
White Beans may promote a healthy body weight, boost muscle mass, and support digestive health. Their high fiber may boost heart health by lowering LDL (bad) cholesterol. Additionally, beans are high in resistant starch, which is fermented in your large intestine to produce beneficial compounds called short-chain fatty acids (SCFAs) (trusted Source).
Liquid aminos, like Bragg liquid aminos, are a healthy gluten-free substitute for soy sauce and other seasonings. They have several health benefits, like decreasing hunger, but can pose risks to some people. They add a savory, salty flavor to meals and are naturally vegan and gluten-free. They are very important for building muscle, regulating gene expression, cell signaling, and immunity (Trusted Source, Trusted Source). There are two types of amino acids — essential and non-essential. Your body can produce non-essential amino acids, but essential amino acids can only be obtained from your diet (Trusted Source).
Carrots contain many nutrients, including beta-carotene and antioxidants, that may support your overall health as part of a nutrient-rich diet. They have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer. The carbs consist of starch and sugars, such as sucrose and glucose. They are also a relatively good source of fiber, with one medium-sized carrot (61 g) providing (trusted source). Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal. Their GI ranges from 30 to 85, while the glycemic load ranges from 2.0 to 4.25. It’s the lowest for raw carrots, and higher for cooked ones. Eating low glycemic foods is linked to (trusted source) numerous health benefits and is considered particularly beneficial for people with diabetes. (Trusted source).
Pasta e Fagioli Soup
Equipment
- Meduim Stock Pot
- Cutting Board
- Chef Knife
Ingredients
- 1 1/2 cups chopped yellow onion
- 1 cup diced carrots about 2 medium
- 1 cup diced celery about 3 stalks
- 3 cloves garlic minced (1 Tbsp)
- 1 15 oz can tomato sauce
- 2 cans low-sodium vegetable broth (14.5 oz.)
- 1/2 cup water then more as desired
- 1 can diced tomatoes (15 oz.)
- 2 Tbsp Brags Amino Liquids
- 2 tsp honey
- 1 1/2 tsp dried basil
- 1 tsp dried oregano
- 3/4 tsp dried thyme
- 1/2 tsp dried marjoram
- 1 Tbsp Lions Mane dreid mushrooms (optional)
- 1 tsp Trtader Joe's Umami Seasoning Mix (optional)
- Salt and freshly ground black pepper
- 1 cup dry ditalini pasta or other small pasta
- 1 can dark red kidney beans, drained and rinsed (15 oz.)
- 1 can great northern beans, drained and rinsed (15 oz.)
- 3 Tbsp minced fresh parsley
Instructions
- Heat a large pot over medium high heat.
- Add onions, carrots, and celery and sauté over medium-high heat until tender about 6 minutes, add garlic and sauté 1 minute longer.
- Add vegetable broth, tomato sauce, water, canned tomatoes, sugar, basil, oregano, thyme, and marjoram then season with salt and pepper to taste.
- Bring to a boil then reduce heat to medium-low, cover with lid and allow to simmer, stirring occasionally, until veggies are soft, about 15 – 20 minutes.
- Meanwhile prepare ditalani or other small pasta according to directions on package, cooking to al dente.
- Add cooked and drained pasta to soup* along with kidney beans and great northern beans. Thin with a little more broth or water if desired.
- Allow to cook 1 minute longer. Stir in parsley, serve warm.
Notes
Nutrition
AFFILIATE DISCLOSURE
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