Pasta Fagioli Recipe: A Hearty, Healthy Weight Watchers-Friendly Classic
Pasta Fagioli is a beloved Italian soup that’s known for its rich, comforting flavor, combining tender pasta, beans, and vegetables in a savory broth. It’s perfect for a cozy meal or a satisfying dish to serve on a chilly evening. This version of Pasta Fagioli has been carefully tailored to be Weight Watchers (WW) friendly, making it a great option for anyone looking to enjoy a delicious meal without compromising on their healthy eating goals. By using lean ingredients and smart substitutions, this recipe not only keeps the flavors intact but also keeps the points low, ensuring you can indulge without guilt.
This dish is not only satisfying and filling but also packed with essential nutrients such as fiber, protein, and vitamins, making it a perfect addition to your Weight Watchers meal plan. You’ll enjoy the natural flavors of vegetables, beans, and herbs all while sticking to your daily points target.
Ingredients for Weight Watchers-Friendly Pasta Fagioli:
- 1 tablespoon extra virgin olive oil (3 points)
- 1 medium onion, finely chopped
- 2 medium carrots, peeled and diced
- 2 stalks celery, chopped
- 2 cloves garlic, minced
- 1 can (15 ounces) cannellini beans, drained and rinsed (0 points)
- 1 can (15 ounces) diced tomatoes, no salt added (0 points)
- 1 can (15 ounces) low-sodium vegetable broth (0 points)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1 bay leaf
- 1 cup whole wheat or gluten-free pasta, small shapes like elbow or ditalini (3 points)
- 1/2 cup fresh spinach, chopped (0 points)
- Salt and pepper, to taste
- 1 tablespoon freshly grated Parmesan cheese, for garnish (1 point)
Nutritional Information (per serving):
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 180 kcal
- Total Fat: 4g
- Saturated Fat: 0.5g
- Cholesterol: 1mg
- Sodium: 480mg
- Carbohydrates: 30g
- Fiber: 7g
- Sugar: 4g
- Protein: 7g
- Weight Watchers Points:
- SmartPoints: 4 per serving
- Blue Points: 4 per serving
- Green Points: 5 per serving
- Purple Points: 4 per serving
Directions:
Step 1: Preparing the Ingredients
Begin by prepping all the ingredients for this recipe. Dice the onion, carrots, and celery into small, bite-sized pieces to ensure they cook evenly. Mince the garlic cloves, drain and rinse the beans, and chop the spinach. Having everything ready to go will make the cooking process much smoother.
Step 2: Sautéing the Vegetables
In a large stockpot or Dutch oven, heat 1 tablespoon of extra virgin olive oil over medium heat. Once the oil is hot, add the chopped onion, carrots, and celery. Sauté the vegetables for about 5-7 minutes, stirring occasionally, until they begin to soften and the onions turn translucent. This will form the flavor base for your soup.
Add the minced garlic to the pot and sauté for an additional 1 minute, stirring constantly to prevent the garlic from burning. The garlic should become fragrant and golden.
Step 3: Adding the Broth and Seasoning
Once the vegetables are softened and the garlic has been cooked through, add the can of diced tomatoes (with their juices), the vegetable broth, and the rinsed cannellini beans to the pot. Stir to combine the ingredients.
Season the soup with dried oregano, dried basil, dried thyme, and a bay leaf. These herbs add depth and warmth to the soup, which is characteristic of traditional pasta fagioli recipes. You can adjust the seasoning based on your taste, adding more herbs or a pinch of red pepper flakes if you like a bit of spice.
Add salt and pepper to taste, keeping in mind that the vegetable broth and canned tomatoes may already contain some sodium, so taste as you go.
Step 4: Simmering the Soup
Bring the soup to a simmer over medium-high heat. Once it begins to bubble, reduce the heat to low and let it simmer uncovered for 15-20 minutes. This allows the flavors to meld together and the vegetables to soften further.
During this time, the broth will thicken slightly, and the flavors will become richer. Stir occasionally to ensure that the soup doesn’t stick to the bottom of the pot.
Step 5: Cooking the Pasta
While the soup is simmering, cook the whole wheat pasta (or gluten-free pasta) in a separate pot according to the package instructions. Make sure to cook it al dente, as it will continue to cook in the soup. Whole wheat pasta is a great choice because it’s higher in fiber and more filling, helping you stay satisfied for longer.
Once the pasta is cooked, drain it and set it aside.
Step 6: Combining the Pasta with the Soup
After the soup has simmered and the vegetables are tender, remove the bay leaf from the pot. Add the cooked pasta to the soup, stirring gently to incorporate. Let the pasta heat through in the soup for about 2-3 minutes. The pasta will absorb some of the broth, adding even more flavor to the dish.
Step 7: Adding the Spinach
Add the freshly chopped spinach to the soup and stir until wilted. The spinach adds a pop of color and boosts the nutritional value of the soup with vitamins A and K, as well as iron and fiber. Let the soup cook for an additional 1-2 minutes, just until the spinach is tender and fully incorporated.
Step 8: Garnishing and Serving
Ladle the hot pasta fagioli into bowls and sprinkle each bowl with a small amount of freshly grated Parmesan cheese. The cheese adds a creamy, salty finish that complements the earthy flavors of the soup. This garnish is optional but highly recommended for the full flavor experience.
Serve the pasta fagioli hot, either as a main course or alongside a fresh salad or whole grain bread for a complete, balanced meal.
Tips for a Perfect Weight Watchers-Friendly Pasta Fagioli:
- Swap for Lean Proteins: If you want to add more protein to your soup, consider adding some cooked, shredded chicken breast or turkey sausage. Be sure to account for any additional points in your Weight Watchers plan.
- Use Low-Sodium Broth: For an even healthier version, make sure to use low-sodium vegetable broth. Canned broths can be high in sodium, which can quickly add up, especially if you’re trying to stay within your daily points. Using a homemade broth or reducing the sodium will keep your soup light.
- Go Gluten-Free: For those who follow a gluten-free diet, this recipe works perfectly with gluten-free pasta. You can find a variety of gluten-free pasta shapes in most supermarkets, and they work just as well in this soup.
- Veggie Variations: Feel free to customize the soup by adding other vegetables you have on hand. Zucchini, bell peppers, and even green beans can be wonderful additions that boost both the flavor and the nutrition of the dish.
- Meal Prep and Storage: This soup keeps well in the fridge for up to 4 days, making it a great option for meal prep. The flavors continue to deepen as it sits, so it’s perfect for making in advance. Just store the soup in airtight containers and reheat when ready to eat. You can also freeze the soup for up to 3 months, though the pasta may soften after freezing.
- Adjusting Consistency: If you prefer a thinner soup, feel free to add more vegetable broth or water to reach your desired consistency. For a heartier soup, reduce the amount of broth and let the soup thicken naturally as it simmers.
- Add Extra Greens: For an even more nutrient-dense meal, you can add more greens such as kale or Swiss chard in place of, or in addition to, the spinach. These greens are rich in vitamins and will further increase the fiber content.
Why This Pasta Fagioli is Perfect for Weight Watchers
This Weight Watchers-friendly Pasta Fagioli strikes a perfect balance between taste, health, and satiety. The combination of beans, whole wheat pasta, and fresh vegetables offers a hearty, fiber-packed meal that will keep you full for hours. At just 4 WW SmartPoints per serving, this is a great option for lunch or dinner, and it can be enjoyed without worrying about exceeding your daily points.
Additionally, the high fiber content in this soup helps with digestion and contributes to overall health, while the beans provide a good source of plant-based protein. By making smart swaps such as using whole wheat pasta and low-sodium broth, this recipe ensures you’re still getting a satisfying and flavorful dish, but in a healthier, more balanced way.
This comforting, nutrient-dense soup is not just for Weight Watchers; it’s perfect for anyone seeking a hearty and healthy meal that satisfies their cravings while nourishing their body. It’s an ideal option for families, busy individuals, and anyone who loves a flavorful, simple dish that can be prepared in under an hour.
Enjoy this Pasta Fagioli as part of your Weight Watchers journey, and let its rich flavors and hearty texture become a staple in your meal rotation!