Pasta Fazool (Pasta e Fagioli)
This Pasta Fazool (Fagioli) is made with lentils for a boost of plant-based protein. It's vegan, loaded with vitamins, and easy. Plus, this freezer-friendly recipe can be prepared ahead for sick days!
Servings: 5 people
Calories: 389kcal
Ingredients
- ½ cup dry French, Puy, green or brown lentils or 1 ½ cups cooked lentils
- 2 tablespoons extra-virgin olive oil or vegetable broth
- 1 medium yellow onion chopped
- 2 large carrots chopped
- 2 ribs celery thinly sliced
- 4 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon crushed red pepper or to taste
- ¼ cup tomato paste
- 1 medium-large russet or Yukon gold potato, peeled and cut into ¾-inch pieces
- 1 (28-ounce) can diced fire-roasted tomatoes or regular diced tomatoes
- 4 cups vegetable broth (preferably low sodium)
- 2 bay leaves
- 1 cup small pasta (orecchiette, elbow, cavatelli, or small shell)
- 1 (15-ounce) can Great Northern, cannellini, or navy beans drained and rinsed (or 1 ½ cups cooked beans)
- 2 cups baby spinach or chopped kale or collard greens
- 1 tablespoon nutritional yeast (optional)
- Salt and freshly ground black pepper to taste
- ½ teaspoon lemon zest
- 2 teaspoons fresh lemon juice plus more to taste
- Maple syrup to taste (optional)
- ½ cup chopped parsley (optional)
Instructions
- Cook the lentils in a small saucepan according to the directions on the packet. Drain and set aside.
- Cook mirepoix: Meanwhile, heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Cook the onion, carrots, and celery for about 5 minutes, or until the onion is translucent. Stir frequently.
- Cook aromatics: Add the garlic, oregano, thyme, and crushed red pepper. Cook for 1 minute, stirring constantly. Add the tomato paste and potato. Cook for 1 minute more, stirring constantly.
- Add liquids: Pour in the diced fire roasted tomatoes, vegetable broth, and 2 cups water. Add the bay leaves and bring to a gentle boil.
- Add pasta: Reduce the heat to a simmer, stir in the pasta, and cook covered for about 15 minutes, or until the pasta and potato are al dente. Stir occasionally.
- Mix ingredients: Add the lentils, white beans, nutritional yeast, and baby spinach. Simmer for about 5 minutes more, or until the spinach is wilted and the soup is warmed through. Add more vegetable broth or water as desired.
- Season: Remove the bay leaves. Add the lemon zest and juice. Season with salt, pepper, and more lemon juice to taste. Add maple syrup to taste. Garnish with parsley.
Video
Notes
- Lentils - I used French lentils, but brown and green also work. Or substitute with 1 cup cooked beans, or 1 ½ cups chopped veggies (zucchini, green beans, green peas).
- If you add dry lentils to the soup, they will take longer to cook as the acidity slows down the cooking process. Therefore, it is best to cook them separately.
- Vegetables: If you plan on storing your soup for longer, use firmer veggies or ones that taste good soft (zucchini, potato, bell pepper, peas)
- Chop the potatoes according to the recipe so that they cook at the same rate as the pasta and do not become mushy. Cook the pasta until al dente.
- Storage: Refrigerate leftovers in an airtight container for up to 4 days. Or freeze in a freezer-safe container for up to 3 months.
- Reheating: Thaw in the refrigerator and reheat in the microwave or stovetop in a saucepan. The pasta will become softer when you reheat the soup, but it still tastes great. If you prefer a more al dente pasta, you can add cooked pasta upon serving instead as desired.
Nutrition
Calories: 389kcal | Carbohydrates: 69g | Protein: 18g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 230mg | Potassium: 677mg | Fiber: 14g | Sugar: 9g | Vitamin A: 6713IU | Vitamin C: 26mg | Calcium: 172mg | Iron: 7mg
