Healthy Pasta Fagioli
What is pasta fagioli? Pasta fagioli is a hearty, inexpensive and belly filling Italian bean soup that is simple to make. Our “healthy” variation substitutes barley for pasta to increase fiber and vitamins. We have a few soups that are always in our rotation. This is one of them and it may very well become one of yours.
Pasta fagioli is one of those dishes that conjures childhood memories from this Italian-American kid of mom preparing a huge pot of pasta “fazzoo” as dad would call it. Mom’s version took most of the day to make as she used a fresh ham bone and dried white beans. The soup created an amazing aroma I can smell to this day.
Our version simplifies the dish, improves its dietary qualities and substantially reduces its preparation time to about an hour. All while preserving that amazing aroma and taste of the classic dish!
Prior to writing this blog, we looked around the internet as is our normal practice to observe other materials already out there to determine if we should proceed. The top hits on google included a header stating “better than Olive Garden” pasta fagioli. For those that love Olive Garden, please don’t be offended, but Italians from New York don’t even consider this chain to be an Italian restaurant. Comparing your dish to them is an extremely low bar. We quickly realized that our pasta fagioli recipe was a good candidate for our blog.
The addition of barley is what makes our version unique. Originally, we assumed this substitution would lower the carbs of the dish. Doing the homework, we learned that the most commonly found barley is “pearled” barley which is processed to simplify preparation and increase shelf life. While processing the barley may reduce some of its natural fiber, it still has more fiber than pasta. Barley is also a whole grain that includes vitamins and minerals that should be a part of your daily diet. In addition to its health benefits, we have also grown to prefer the slightly “nutty” flavor barley adds to this dish.
Another option is farro, an ancient grain that dietician’s recommend be added to our diet. Farro and barley include complex carbs that are considered “good” carbs due to the health benefits associated with these grains not found in pasta or rice.
Is pasta fagioli easy to make?
To be considered a weeknight dish, our rule is that it must take less than an hour from start to finish. To save time, we use a ham steak instead of a ham bone and canned kidney beans in place of dried beans. Barley can be added while the vegetables are being sautéed and will take around 45 minutes to cook. Farro takes a bit longer so it is not recommended for a weeknight meal unless you have 90 minutes. If you are really in a time crunch, use pasta and cut your vegetables a bit smaller so they cook faster. This version can be prepared in less than 30 minutes.
In addition to its nutty flavor and health benefits, barley will also thicken the consistency adding to its shearty description. If using pasta, squish some of gthe beans with a fork or add some cornstarch to help thicken this version to a similar consistency.
What to serve with pasta fagioli?
Pasta fagioli goes well with so many foods, the combinations are endless. Many feel this hearty soup is a meal by itself. We prefer to serve with a sandwich, or other hand held food. The pasta fagioli pictured above is served as a main course and also paired with a naan pizza. Whatever is your preference, we are confidant our version of this classic Italian dish will become a staple in your winter and fall repertoire.
Healthy Pasta Fagioli
4
servings10
minutes45
minutesA simple and healthier version of the Italian classic pasta fagioli.
Ingredients
1 onion chopped
2 cloves garlic minced
2 stalks celery diced
2 carrots diced
1/3 cup diced ham steak
6 cups chicken stock
15 Oz tomato sauce
15 Oz kidney beans
1/2 cup barley ( we use pearled barley which is most common)
1 tsp oregano and dry basil
Salt and pepper to taste
Pecorino Romano (as a topping)
Directions
- Sauté onion, garlic, carrots, celery, ham and barley until onion is translucent and vegetables begin to soften.
- Add chicken stock, tomato sauce, kidney beans and seasonings. Bring to a boil. Simmer for about 40 minutes, or until barley is cooked.
- Adjust seasonings and enjoy!
Equipment
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Recipe Video
Notes
- To cook in even less time eliminate the barley. Add ditali pasta when vegetables are tender and cook til pasta is done.
- Try using farro. Farro is another ancient grain that is healthier than pasta. Farro will take a bit longer than barley so adjust accordingly.
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