Pasta, Beans, and Greens: A Delicious & Healthy Recipe

Pasta beans and greens, a rustic and hearty Italian staple, is more than just a meal; it’s a warm hug on a plate. Imagine twirling your fork around perfectly cooked pasta, each strand coated in a flavorful broth brimming with creamy cannellini beans and vibrant, slightly bitter greens. This isn’t just dinner; it’s a culinary journey to the heart of Italy, a dish that whispers tales of resourceful cooks and generations of family traditions.

Known as “pasta e fagioli con verdure” in its homeland, this dish has humble origins, born from the desire to create a satisfying and nutritious meal using simple, readily available ingredients. It’s a testament to the Italian philosophy of “cucina povera,” or “poor cooking,” where resourcefulness and flavor reign supreme. For centuries, families have relied on this combination of beans, greens, and pasta to nourish themselves, especially during colder months.

What makes pasta beans and greens so universally loved? It’s the symphony of textures and tastes. The creamy beans melt in your mouth, contrasting beautifully with the slight bite of the greens. The pasta adds a comforting heartiness, while a drizzle of good olive oil and a sprinkle of Parmesan cheese elevate the dish to new heights. Beyond its deliciousness, it’s also incredibly convenient and budget-friendly, making it a perfect weeknight meal. I find myself craving this dish often, and I’m excited to share my version with you!

this Recipe

Ingredients:

• 1 pound dried pasta (ditalini, orecchiette, or small shells work well)
• 1 tablespoon olive oil, plus more for drizzling
• 1 large onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• 8 cups vegetable broth (or chicken broth)
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 bunch kale or escarole, washed, stemmed, and chopped
• Salt and freshly ground black pepper to taste
• Grated Parmesan cheese, for serving (optional)
• Crusty bread, for serving (optional)

Preparing the Base:

1. Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 8-10 minutes. This step is crucial for building a flavorful base for our pasta e fagioli. Don’t rush it! We want those veggies nice and tender.
2. Add Garlic and Spices: Stir in the minced garlic, dried oregano, and red pepper flakes (if using). Cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter. The aroma at this point should be amazing!

Building the Soup:

1. Incorporate the Liquids: Pour in the vegetable broth and diced tomatoes (with their juice). Bring the mixture to a boil, then reduce the heat to a simmer.
2. Simmer and Develop Flavor: Cover the pot and let the soup simmer for at least 15 minutes, or up to 30 minutes, to allow the flavors to meld together. The longer it simmers, the richer the taste will be. I usually aim for at least 20 minutes.
3. Add the Beans: Stir in the rinsed and drained cannellini beans. Simmer for another 5 minutes to heat them through. Rinsing the beans helps to reduce any excess starch and potential digestive discomfort.

Cooking the Pasta:

1. Cook Pasta in the Soup: Add the dried pasta to the pot. Stir well to ensure the pasta is submerged in the liquid. Cook according to the package directions, or until the pasta is al dente. Keep in mind that the pasta will continue to cook slightly even after you remove the pot from the heat. So, it’s better to err on the side of undercooked.
2. Adjust Liquid if Needed: If the soup becomes too thick while the pasta is cooking, add a little more broth or water to reach your desired consistency. I prefer a slightly brothy consistency, but you can adjust it to your liking.

Adding the Greens:

1. Incorporate the Greens: Stir in the chopped kale or escarole. Cook until the greens are wilted and tender, about 5-7 minutes. The greens add a wonderful nutritional boost and a slightly bitter counterpoint to the richness of the soup.
2. Season to Perfection: Season the soup with salt and freshly ground black pepper to taste. Be sure to taste as you go and adjust the seasoning accordingly. Remember, you can always add more salt, but you can’t take it away!

Serving:

1. Serve Hot: Ladle the pasta e fagioli into bowls.
2. Garnish (Optional): Drizzle with a little olive oil and sprinkle with grated Parmesan cheese, if desired. A sprinkle of fresh parsley also adds a nice touch.
3. Enjoy with Crusty Bread: Serve with crusty bread for dipping and soaking up all that delicious broth.

Tips and Variations:

• Pasta Choice: While ditalini, orecchiette, and small shells are traditional, you can use any small pasta shape you like. Elbow macaroni or even broken spaghetti would work in a pinch.
• Bean Variations: Cannellini beans are classic, but you can also use borlotti beans, kidney beans, or even chickpeas.
• Vegetable Additions: Feel free to add other vegetables to the soup, such as zucchini, spinach, or Swiss chard.
• Make it Vegetarian/Vegan: To make this recipe vegan, ensure you are using vegetable broth and omit the Parmesan cheese.
• Spice it Up: If you like a little more heat, add more red pepper flakes or a pinch of cayenne pepper.
• Add Meat (Optional): For a heartier soup, you can add cooked Italian sausage, pancetta, or bacon. Brown the meat in the pot before adding the vegetables.
• Make Ahead: Pasta e fagioli is a great make-ahead dish. The flavors actually improve as it sits. Just be aware that the pasta will absorb more liquid as it sits, so you may need to add a little more broth when reheating.
• Freezing: This soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. When reheating, you may need to add a little more broth.
• Using Fresh Herbs: If you have fresh oregano on hand, use about 1 tablespoon of chopped fresh oregano instead of the dried oregano. You can also add other fresh herbs, such as rosemary or thyme.
• Tomato Paste for Richness: For a deeper, richer tomato flavor, add 1-2 tablespoons of tomato paste along with the garlic and oregano. Cook the tomato paste for a minute or two to caramelize it slightly.
• Parmesan Rind: Adding a Parmesan rind to the soup while it simmers adds a wonderful depth of flavor. Just be sure to remove the rind before serving.
• Blending for Creaminess: For a creamier soup, you can blend about 1-2 cups of the soup with an immersion blender or in a regular blender. Be careful when blending hot liquids!

Troubleshooting:

• Soup is too thick: Add more broth or water to thin it out.
• Soup is too thin: Simmer the soup uncovered for a longer period of time to allow some of the liquid to evaporate.
• Pasta is overcooked: Unfortunately, there’s not much you can do to fix overcooked pasta. Next time, be sure to cook the pasta al dente and keep a close eye on it.
• Soup is bland: Add more salt, pepper, or other seasonings to taste. A squeeze of lemon juice can also brighten up the flavor.

Nutritional Information (Approximate):

Please note that the nutritional information is an estimate and may vary depending on the specific ingredients and quantities used.

• Calories: Approximately 350-450 per serving
• Protein: 15-20 grams per serving
• Fat: 10-15 grams per serving
• Carbohydrates: 50-60 grams per serving
• Fiber: 10-15 grams per serving

This pasta e fagioli recipe is a hearty, comforting, and nutritious meal that’s perfect for a cold day. It’s also a great way to use up leftover vegetables and beans. I hope you enjoy it as much as I do!

Conclusion:

This Pasta, Beans, and Greens recipe isn’t just another weeknight meal; it’s a vibrant, flavorful, and incredibly satisfying dish that deserves a permanent spot in your culinary repertoire. I truly believe that once you try it, you’ll understand why I’m so enthusiastic! The combination of hearty beans, tender pasta, and nutrient-packed greens creates a symphony of textures and tastes that’s both comforting and invigorating. It’s the kind of meal that nourishes your body and soul, leaving you feeling full, energized, and happy.

But what truly elevates this dish is its versatility. Feel free to experiment with different types of beans – cannellini, kidney, or even chickpeas would work beautifully. And don’t be afraid to swap out the greens! Spinach, kale, Swiss chard, or even broccoli rabe can all be used to create unique and exciting variations. For a spicier kick, add a pinch of red pepper flakes or a drizzle of chili oil. If you’re looking for a richer flavor, try sautéing some pancetta or bacon with the garlic before adding the other ingredients.

Serving suggestions are endless! This Pasta, Beans, and Greens is fantastic on its own as a light lunch or dinner. You can also serve it as a side dish alongside grilled chicken, fish, or sausage. For a more substantial meal, top it with a fried egg or a dollop of ricotta cheese. And don’t forget the crusty bread for soaking up all that delicious sauce! I personally love to add a squeeze of fresh lemon juice right before serving to brighten up the flavors.

I’ve made this recipe countless times, and each time it’s a little different, depending on what I have on hand and what I’m in the mood for. That’s the beauty of it – it’s a blank canvas for your culinary creativity! It’s also a fantastic way to use up leftover vegetables and pantry staples, making it a budget-friendly and sustainable option.

I’m confident that you’ll love this recipe as much as I do. It’s quick, easy, healthy, and incredibly delicious. What more could you ask for? So, gather your ingredients, put on some music, and get cooking! I promise you won’t be disappointed.

And now, for the most important part: I want to hear about your experience! Did you try the recipe? What variations did you make? What did you think? Please share your thoughts, comments, and photos in the comments section below. I’m always eager to learn from my readers and see how you’ve put your own spin on my recipes. Your feedback is invaluable, and it helps me to create even better content for you in the future. So, don’t be shy – let me know what you think! I can’t wait to hear from you and see your amazing creations. Happy cooking!