Here’s some simple Northeast winter math for you: January + New Jersey = A fierce battle of wills. In one corner, our New Year’s resolutions have us determined to lose the extra pounds we’ve gained from the holiday feasting. Lurking in the other corner, the snow and cold temperatures have us hunkered down in front of the fireplace – yearning for all of those warm and carb-heavy comfort foods.
My go to recipes (and secret weapons) at this time of year are the tried and tested hearty soups. This one, which is an adaptation of a recipe for Pasta e Fagioli that I discovered in the shopper’s magazine at my local Wegman’s store, easily tops my list. Jam-packed with 8 grams of protein – yet only 210 calories per 1 cup serving, this gut-busting meal in a bowl is full of nutrition, super easy to make, and oh so delicious! I like to use dried beans that I soak overnight and boil for an hour the following day, because I think the end result and additional flavor is worth the little bit of required advance planning. But certainly feel free to substitute canned beans, if you prefer (see “Time-saver Tip” below). The results will be just as tasty!
When the soup is ready, I prefer to serve it in pasta bowls. I add the ditalini pasta to the bowl, top it with the soup, and finish off with a trickle of high-quality olive oil as well as a heaping of vegan parmesan. Keeping the pasta separate prevents it from getting over-cooked in the soup (for me, overcooked = mushy = nasty). For the carb-watchers, this also allows for portion size management of the pasta in each serving.
Buon Appetito!
Pasta e Fagioli
1 package (16 oz.) Organic Dried Northern Beans, sorted and rinsed
10 cups water
3 bay leaves
2 sprigs fresh rosemary (strip from the stalks and chop roughly to impart more flavor)
1/4 cup olive oil
2 medium sweet onions, 1/2 inch dice (about 3 cups)
4 cloves garlic, peeled and minced
2 carrots, peeled and cut into 1/2 inch dice (about 1 ½ cups)
1 can diced tomatoes
1 carton (32 oz.) vegetable stock (I prefer low-sodium)
1/2 tsp. crushed red pepper
2 tsp. salt (or to your preference; I use a little less)
2 tsp. freshly ground black pepper
2 packages (6 oz. each) baby spinach
1/2 lb. ditalini pasta, cooked per directions on box
Directions:
1. Place sorted, rinsed beans in large stockpot. Cover with water, allowing an extra 2 inches of water above the beans. Cover, tilting the cover to vent. Soak 8 hours overnight.
2. When ready to cook: Drain beans, discarding soaking water. (Note – you will need the large stockpot again in step 3.) Add beans and 10 cups fresh water to medium stockpot. Heat on HIGH for 10 minutes, uncovered, until boiling. Skim as much foam from the surface as possible. Add bay leaves and rosemary; reduce heat to MEDIUM. Stir once and then cover, again tilted to vent steam. Cook 1 hour; do not stir.
3. Heat olive oil in large stockpot on MEDIUM. Add onions, garlic, and carrots. Cook, stirring occasionally, until vegetables are tender (about 10 minutes).
4. Add diced tomatoes, stock, crushed red pepper, salt, and pepper. Simmer 10 minutes, stirring occasionally. Set aside off heat.
5. Check beans for tenderness; they should be completely tender (if not, cover completely and cook for an additional 15 minutes or as needed). Discard bay leaves.
6. Add beans and liquid to stockpot with veggie/tomato mixture; stir. Bring to a boil; reduce heat to MEDIUM-LOW. Cover, tilted to vent steam. Cook 30 minutes, stirring occasionally.
7. Add spinach to stockpot 10 min before serving. Adjust seasonings to taste.
To serve, portion pasta into bowls and ladle hot soup over it. Finish with olive oil and, if desired, Vegan Parmesan to taste.
Timesaver Tip:
Substitute 4 cans of Great Northern Beans or Cannellini Beans for dried beans. Rinse beans; adding them at step 6. Simmer 30 min to meld flavors. Add liquid (water or stock) if necessary..