"Pasta e Fagioli"

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A dense stew of beans and rice.

As is often the case for many Italian classics, there are many variations of this recipe, all featuring the same 2 main ingredients: «pasta» and «fagioli» (Italian for beans). Pasta is replaced by rice in this gluten-free version.

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Ingredients

??? romano/cranberry beans (dried), or white kidney type ???
??? onions, coarsely chopped ???
??? garlic, minced ???
??? rosemary, fresh ???
??? butter, unsalted ???
??? olive oil ???
??? vegetable broth ???
??? arborio rice ???
??? Parmesan cheese, grated ???
??? extra virgin olive oil ???
??? salt [optional] ???

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 1 h to 18 min. A blender or food processor will be very useful to purée the beans.

Method

  1. Cook the dried beans either 18 min in a pressure cooker or about 1 hour in a pot. Drain the beans, set them aside and discard the liquid.
  2. Prepare the onion and garlic. Coarsely chop the onion and mince the garlic.
  3. Heat the butter and olive oil in a pot over medium-low heat. Sweat the onion and garlic 2-3 min, then add the sprig of rosemary and let it infuse 3-4 min, taking care not to let it burn. Add ¾ of the beans, pour in the broth, and cook 5 min over medium heat, with some stirring.
  4. Remove the sprig of rosemary and purée the soup in a blender or by using a food-mill. Put the mixture back into the pot.
  5. Meanwhile, cook the rice in a separate pot, then add it to the bean-mixture. Add the remaining whole beans and warm up the soup just 2-3 min. If the soup is too thick, it may be thinned with some broth or water.
  6. Serve into bowls, add the grated parmesan, and drizzle with extra virgin olive oil.

Observations

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer. If freezing, don't include the rice but instead cook and add it later when the soup is reheated.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

410

Fat

13 g

20 %

Saturated 2.9 g
+ Trans 0.1 g

15 %

Cholesterol

10 mg

Sodium

90 mg

4 %

Carbohydrate

59 g

20 %

Fibre

18 g

70 %

Sugars

2 g

Net Carbs

41 g

Protein

18 g

Vitamin A

2 %

Vitamin C

4 %

Calcium

13 %

Iron

28 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Zinc
Good source of  :
Copper, Niacin, Phosphorus, Vitamin E
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Meat and Alternatives 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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