Recipes · Italian · Soups and Broths
Pasta e Fagioli
One serving has 541 kcal and 23 g protein, and at least a fifth of a woman's daily need of manganese (82%), copper (76%), selenium (68%), thiamin (65%), folate (61%) and phosphorus (50%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (655 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: celery, dairy, gluten
Ingredients
- 10 g Extra virgin olive oil
- 30 g Onion
- 20 g Celery
- 20 g Carrot
- 3 g Garlic
- 150 g Cannellini beans (cooked)
- 60 g Crushed tomatoes
- 150 g Vegetable broth
- 50 g Dry pasta
- 0.5 g Rosemary
- 10 g Parmigiano Reggiano
- 0.5 g Salt
- 0.5 g Black pepper
- 150 g Water
Method
- Soften the chopped onion, celery, carrot and garlic in olive oil with the rosemary.
- Add the tomatoes and beans and cook for 5 minutes.
- Mash a third of the beans against the pot to thicken the soup, then add the broth and bring to a simmer.
- Add the small pasta and cook until tender, stirring now and then.
- Season and serve thick, with Parmesan and a drizzle of olive oil.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 541 kcal | 26% |
| Carbohydrates | 82 g | |
| Water | 529 mL | |
| Fiber | 11.8 g | 40% |
| Protein | 23.3 g | 48% |
| Tryptophan | 0.28 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.96 g | |
| Leucine | 1.8 g | |
| Lysine | 1.3 g | |
| Methionine | 0.34 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.65 g | |
| Valine | 1.1 g | |
| Histidine | 0.61 g | |
| Fat | 14.2 g | |
| Monounsaturated | 8.2 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 6.8 mg | |
| Calcium | 304 mg | 30% |
| Copper | 0.68 mg | 76% |
| Iron | 7.5 mg | 42% |
| Magnesium | 133 mg | 43% |
| Manganese | 1.5 mg | 82% |
| Phosphorus | 350 mg | 50% |
| Potassium | 1,189 mg | 25% |
| Selenium | 37.2 µg | 68% |
| Sodium | 1,418 mg | |
| Zinc | 3.1 mg | 38% |
| Thiamin (vitamin B1) | 0.71 mg | 65% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 0.89 mg | 18% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 243 µg | 61% |
| Cobalamin (vitamin B12) | 0.12 µg | 5% |
| Choline | 22.9 mg | 5% |
| Vitamin A | 218 µg | 31% |
| Vitamin C | 10.8 mg | 14% |
| Vitamin D (D2 + D3) | 1.9 IU | 0% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 24.3 µg | 27% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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