Mediterranean Diet Pasta Fagioli

Embrace the wholesome flavors of the Mediterranean with this vibrant and hearty Mediterranean Diet Pasta Fagioli. This plant-based twist on the classic Italian soup brims with tender cannellini beans, kidney beans, and perfectly cooked small pasta, all simmered in a fragrant medley of olive oil, garlic, onions, and tomatoes. Infused with the earthy notes of thyme and oregano and brightened by fresh baby spinach, parsley, and a squeeze of lemon, this one-pot dish is as nourishing as it is satisfying. Ready in just 45 minutes, it’s a perfect weeknight dinner that’s packed with fiber, protein, and Mediterranean-inspired flair. Serve it with crusty whole-grain bread for a comforting, heart-healthy meal your family will love.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 14 ounces diced tomatoes
• 4 cups low-sodium vegetable broth
• 15 ounces cannellini beans, drained and rinsed
• 15 ounces kidney beans, drained and rinsed
• 8 ounces small pasta (such as ditalini or elbow)
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 2 cups baby spinach leaves
• 0 to taste salt
• 0 to taste black pepper
• 1 tablespoon fresh parsley, chopped
• 1 lemon, cut into wedges

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes until softened.

Step 3

Stir in minced garlic and cook for another minute until fragrant.

Step 4

Add the diced tomatoes and their juice to the pot. Stir well.

Step 5

Pour in the vegetable broth and bring the mixture to a simmer.

Step 6

Add the cannellini beans, kidney beans, bay leaf, thyme, and oregano.

Step 7

Let the soup simmer for about 10 minutes to allow the flavors to meld.

Step 8

Add the pasta to the pot and continue to simmer until the pasta is al dente, approximately 10 minutes.

Step 9

Stir in the baby spinach and allow it to wilt.

Step 10

Season the soup with salt and black pepper to taste.

Step 11

Remove the bay leaf before serving.

Step 12

Garnish each serving with freshly chopped parsley and a squeeze of lemon juice.

Nutrition Facts

Serving size	2993.3 grams (2993.3g)

Amount per serving	% Daily Value*
Calories	1625

Total Fat 36.10g	46%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3678mg	160%
Total Carbohydrate 266.10g	97%
Dietary Fiber 63.20g	226%
Total Sugars 34.50g
Protein 68.60g	137%

Vitamin D 0IU	0%
Calcium 726mg	56%
Iron 23mg	126%
Potassium 5754mg	122%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.5%

Protein: 16.5%

Carbs: 64.0%