PASTA AND BEAN SOUP with KALE

Pasta and Bean Soup with Kale is a hearty and nutritious Italian dish known as “Pasta e Fagioli” in Italian. This soup has a rich history as a traditional Italian peasant dish that dates back centuries. It was originally a simple and affordable meal made from readily available ingredients. Today, it has evolved into a popular comfort food enjoyed worldwide.

Components:

1. Pasta: The type of pasta used can vary, but small shapes like ditalini, macaroni, or small shells are commonly used.

2. Beans: Cannellini beans or borlotti beans are the traditional choices. They provide a creamy texture and protein to the soup.

3. Kale: Kale adds a nutritious and earthy flavor to the soup. You can use either curly kale or lacinato (dinosaur) kale.

4. Vegetables: Common vegetables include onions, carrots, and celery. These provide a flavor base for the soup.

5. Tomatoes: Canned tomatoes, either crushed or diced, are used to create the tomato base for the soup.

6. Broth: Vegetable or chicken broth is used to create the soup’s liquid base. It adds depth of flavor.

7. Herbs and Spices: Ingredients like garlic, bay leaves, thyme, and rosemary are often used to season the soup.

Preparation Steps:

Here’s a step-by-step guide to preparing Pasta and Bean Soup with Kale:

Ingredients:

• 1 cup small pasta (e.g., ditalini)
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 bunch kale, stems removed and leaves chopped
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable or chicken broth
• 2 bay leaves
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste
• Olive oil for sautéing

Instructions:

1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté until they begin to soften, about 5-7 minutes.

2. Add minced garlic and sauté for another 1-2 minutes until fragrant.

3. Stir in the diced tomatoes, bay leaves, thyme, and rosemary. Cook for a few minutes to meld the flavors.

4. Pour in the vegetable or chicken broth and bring the mixture to a boil. Reduce heat, cover, and simmer for about 15-20 minutes until the vegetables are tender.

5. Add the chopped kale and simmer for an additional 5 minutes until it wilts.

6. Stir in the cooked pasta and cannellini beans. Simmer for another 5 minutes to heat through.

7. Season with salt and pepper to taste.

8. Remove the bay leaves before serving.

Total Preparation Time:

The total preparation time for Pasta and Bean Soup with Kale is approximately 45-50 minutes, making it a relatively quick and satisfying meal to prepare.

This delicious and wholesome soup is perfect for a comforting meal, especially during cooler months. Enjoy your culinary adventure!

Certainly! Here are the nutrition facts and health information for Pasta and Bean Soup with Kale:

Nutrition Facts (Approximate Values for a Single Serving):

• Calories: 250-300 calories
• Protein: 10-15 grams
• Carbohydrates: 45-50 grams
• Dietary Fiber: 7-10 grams
• Sugars: 4-6 grams
• Fat: 3-5 grams
• Saturated Fat: 0-1 gram
• Cholesterol: 0 milligrams
• Sodium: 600-800 milligrams

Health Information:

1. Low in Calories: Pasta and Bean Soup with Kale is relatively low in calories, making it a suitable option for those looking to manage their calorie intake.

2. High in Protein: The combination of beans and pasta provides a good amount of protein, which is essential for muscle repair and overall health.

3. Rich in Fiber: This soup is rich in dietary fiber, primarily from beans and vegetables. Fiber promotes digestive health and helps keep you feeling full and satisfied.

4. Low in Saturated Fat: It is a low-fat recipe, particularly low in saturated fat, which is associated with heart disease.

5. Source of Vitamins and Minerals: Kale is a nutritional powerhouse, providing vitamins like A, C, and K, as well as minerals like calcium and potassium.

6. Good Source of Antioxidants: The vegetables and herbs used in this soup contribute antioxidants, which may help protect your cells from damage.

7. Balanced Meal: Pasta and Bean Soup with Kale offers a balance of carbohydrates, protein, and vegetables, making it a wholesome meal choice.

8. Low Cholesterol and Sodium: The recipe is naturally low in cholesterol and can be adjusted to control sodium content based on the type of broth used.

9. Vegetarian-Friendly: This soup is suitable for vegetarians and can easily be made vegan by using vegetable broth.

10. Satiety: The high fiber content in this soup can help you feel full, which may aid in weight management.

As with any recipe, the specific nutritional content may vary based on the exact ingredients and portion sizes used. However, Pasta and Bean Soup with Kale is generally a nutritious and well-balanced meal option that provides essential nutrients while being relatively low in calories and saturated fat.