Introduction
Pasta Fagioli, or “pasta and beans,” is a classic Italian dish known for its hearty flavors and comforting qualities. This Weight Watchers (WW) Low Point version ensures you can enjoy this beloved recipe without sacrificing your dietary goals. Packed with protein from beans and enriched with vegetables, this dish is not only satisfying but also nutritious. It’s perfect for meal prep or a cozy family dinner.
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Why You’ll Love This Recipe
- Low in Points: Designed for the WW program, this recipe is easy on your daily points.
- Nutritious: High in fiber and protein, it’s a filling option that supports your health goals.
- Simple Ingredients: Made with pantry staples and fresh vegetables.
- Versatile: Enjoy it as a main dish or a hearty side.
Ingredients
For the Soup
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 can (15 oz) diced tomatoes, undrained
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 can (15 oz) low-sodium vegetable broth
- 2 cups water
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup small pasta (e.g., ditalini or small shells)
- Fresh parsley, for garnish (optional)
Equipment Needed
- Large pot or Dutch oven
- Wooden spoon
- Knife and cutting board
Instructions
Step 1: Sauté the Vegetables
- Heat Oil: In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat.
- Add Aromatics: Add 1 chopped onion and sauté for about 5 minutes until softened. Stir in 2 minced garlic cloves and cook for an additional 1-2 minutes until fragrant.
Step 2: Incorporate Remaining Ingredients
- Add Veggies: Stir in 1 diced carrot and 1 diced celery stalk. Cook for about 3-4 minutes until they start to soften.
- Add Tomatoes and Beans: Pour in 1 can of diced tomatoes (with juices) and 1 can of drained and rinsed cannellini beans.
- Add Broth and Water: Add 1 can of low-sodium vegetable broth and 2 cups of water to the pot.
- Season: Stir in 1 teaspoon dried oregano, 1 teaspoon dried basil, 1 teaspoon salt, and 1/2 teaspoon black pepper.
Step 3: Simmer the Soup
- Bring to a Boil: Increase the heat and bring the mixture to a gentle boil.
- Simmer: Once boiling, reduce the heat to low and let it simmer for 15 minutes to allow the flavors to meld.
Step 4: Cook the Pasta
- Add Pasta: After the soup has simmered, stir in 1/2 cup of small pasta.
- Cook Pasta: Continue to simmer for an additional 10 minutes, or until the pasta is tender. If the soup thickens too much, add a little more water or broth to reach your desired consistency.
Step 5: Serve
- Adjust Seasoning: Taste and adjust seasoning if needed.
- Garnish: Serve hot, garnished with fresh parsley if desired.
Tips for Success
- Pasta Alternatives: For a lower-carb option, substitute the pasta with zucchini noodles or skip it altogether.
- Vegetable Variations: Feel free to add other vegetables like spinach or kale for extra nutrients.
- Storage: This soup can be stored in the refrigerator for up to 4 days and freezes well for up to 3 months.
Nutritional Information (Per Serving, Serves 6)
- Calories: Approximately 150
- Total Fat: 3 g
- Carbohydrates: 25 g
- Dietary Fiber: 6 g
- Net Carbs: 19 g
- Protein: 7 g
- WW Points: Approximately 2-3 points per serving (depending on specific ingredients)
Conclusion
This WW Low Point Pasta Fagioli is a delicious and fulfilling dish that warms the heart and satisfies the palate. With its hearty beans, comforting pasta, and flavorful broth, it’s a perfect meal for any day of the week. Enjoy this wholesome recipe while staying on track with your health goals!
