Pasta e fagioli (Pasta and bean soup) is a classic of Italian culinary tradition, once considered the poor man’s meat.
Pasta and fagioli: Nutrition facts
A so-called “poor” recipe for the simplicity of the ingredients but, from the nutritional point of view, it is a perfect combination between carbohydrates and proteins. Grains, together with legumes guarantee a complete supply of essential amino acids, so defined because our body is not able to synthesize them in the appropriate quantities to meet the needs and so they must be taken with food. Essential amino acids ensure the maintenance of body mass. When only one (limiting amino acid) is missing, protein synthesis is compromised.
Pasta and Fagioli: an Italian culinary excellence
Italian cuisine is rich in vegetarian and vegan recipes from Mediterranean tradition. Very popular not only in typical Italian trattorias but also in starred restaurants, pasta e fagioli is one of the symbols of Italian home cooking. Every Italian woman will give you her favorite recipe (in Italy, every family has its ‘own’ version of a recipe). There are those who add tomatoes, those who prefer cannellini beans or borlotti. Some people use mixed pasta, others choose egg pasta or spaghetti break in half. This is my basic version.
Pasta e fagioli (Pasta and bean soup): Ingredients
500 g (17 oz) dried pinto beans
1 tbsp baking soda
A stalk of celery
Pinch of sea salt
White pepper, to taste
320 g (11 oz) short pasta
Pasta e fagioli (Pasta and bean soup): Method
- The night before, soak the beans in cold water with a tablespoon of baking soda.
- The next day, rinse the beans thoroughly and cover with water.
- Cook the beans with the celery, carrot, onion, shallot (all cleaned and cut into rounds) for 50-60 minutes.
- Halfway, through cooking, add the salt, pepper and pasta. Serve warm.