High protein pasta fagioli soup made with chickpea pasta! It is grain-free, gluten-free, vegan, and has 16.8 G protein per 1.5 cups serving.Make it oil-free with 1 plain substitution.
This is exactly what your February, post-Superbowl Monday ordered: a quick, hearty, homestyle soup that doubles as a restorative.
Recipe Benefits
This straightforward soup is also:
- Vegan
- Grain-free
- Gluten-free
- High in protein (16.8 grams per serving)
- Packed with vegetables
- Frugal
- Oil-free option
Sound good? Then grab a pot, because you need to make myChickpea Pasta e Fagioli, asap!
Use Chickpea Pasta to Make High-Protein Vegan Pasta Fagioli Soup
Pasta e fagioli (literallypasta and beans) is classic Italian comfort food. Recipes vary from one household and region to another, much like American chili, but most have some permutation of chopped vegetables (carrots, onions, celery and garlic) and pureed tomatoes in addition to the beans and pasta
Making the soup grain-free, as well as extra high in protein, is plain as this:use pasta made from chickpea flour in place of traditional pasta!
Chickpea flour pasta is a traditional option in Southern regions of Italy, so using it in pasta e fagioli is a thoroughly authentic choice.
Chickpea pasta is an increasingly straightforward choice to make, because: (1) multiple brands are making chickpea pasta (e.g., Barilla, Banza, Lensi, Thrive Market, and Tolerant), and (2) it is becoming widely available in supermarkets and superstores (such as Walmart and Target).
Vegan Protein from Beans & Chickpea Pasta
In addition to being grain-free, chickpea pasta has fewer net carbs, more than twice the fiber, and almost twice the protein of regular pastas. And it tastes satisfying, too! It’s a no-brainer if you are trying to get more protein from plant-based dishes.
The other major soure of protein is, naturally, the beans (this time in their traditional bean form :)).
I use two cans of butter beans. Butter beans are large lima beans. You may not have noticed them, but they are right there with all of the other beans. I like them for thier creamy, firm texture, but you can also use white beans (e.g., cannellini, Great Northern) or light red kidney beans can also be used.
Ingredients for High-Protein Vegan Pasta Fagioli Soup
The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.
- Onion, chopped
- Celery
- Carrots
- Garlic
- Salt & pepper
- Water
- Smidge of oil for sautéing (or sub with water)
- Canned crushed tomatoes
- Dried Italian herb seasoning
- Canned butter beans or white beans, drained and rinsed
- Small elbow chickpea pasta (see notes in recipe card for options)
Step by Step Instructions
Note that the complete instructions are also in the recipe card below.
Step One: Drain, Rinse & Mash Beans
Drain and rinse the beans, then coarsely mash HALF of them.
Mashing half of the beans accelerates the thickening of the soup, making it taste like it has been cooking for hours, rather than minutes.
Step Two: Saute the Vegetables
In a medium saucepan, sauté the carrots, onion and celery for 5 to 6 minutes in oil (or water, for oil-free version) until softened. Add the garlic and sauté 1 minute longer.
Step Three: Add Liquid Ingredients
Add the tomatoes, water, and dried herbs to the saucepan. Bring to a boil, and then simmer for 15 minutes.
Step Four: Add the Pasta and Beans
Stir in the beans and pasta and cook for 10 to 12 minutes more, or until the pasta is tender.
Step Five: Adjust the Seasonings
Adjust the seasonings to taste, sprinkle with some (optional) chopped parsley, and dinner is served!
Happy eating!
Related Recipes:
- High-Protein Vegan Cherry Tomato Pasta {grain-free, 5 ingredients}
- Chickpea Flour Broccoli Pasta Frittatas (vegan, grain-free)
- Quinoa Pasta with Greek Yogurt-Lemon Sauce
- Nourishing Baked Spaghetti Minis {vegan, grain-free}
- Vegan Parmesan Cheese (made with cashews or hemp hearts)
High-Protein Pasta Fagioli Soup (grain-free, oil-free option}
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
Ingredients
- 1 tablespoon 15 mL oil of choice (or 2 tablespoons water, for oil-free)
- 1 medium onion chopped
- 1 cup chopped celery
- 2 medium carrots chopped
- 4 large cloves garlic finely chopped
- fine sea salt and freshly ground black pepper
- 5 cups 1.25 L water
- 1 can 28-ounces crushed tomatoes
- 1 tablespoon dried Italian herb seasoning
- 2 15- ounce cans butter beans or white beans drained and rinsed
- 6 ounces small elbow chickpea pasta see notes for options
Method
- Heat the oil (or water) in a large saucepan or pot over medium-low heat. Add the onion, carrots, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook and stir for 5 to 6 minutes. Add the garlic and saute 1 minute longer.
- Add the water, tomatoes, and Italian herbs. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes.
- In a small bowl , coarsely mash 1 can of the drained beans. Add to the soup along with remaining beans, and pasta, and simmer until the pasta is tender, 10 to 12 minutes. Season to taste with salt and pepper.
Notes
Storage: Store the cooled soup in an airtight container in the refrigerator for up to 3 days or the freezer for up to 6 months. Pasta Options: If you do not need or want the soup to be grain-free, feel free to use the (small-shape) pasta of your choice. I do not recommend gluten-free pastas made from rice (they tend to disintegrate in soup).
