Authentic Pasta e Fagioli (19g Protein)

Published: 8/6/2026

The quintessential pasta and beans dish — a high-protein staple born of necessity, providing sustained energy for the working class. Thick, rustic, and deeply satisfying.

Ingredients (4 servings)

• 1 cup (120 g) ditalini pasta
• 2 cups (350 g) borlotti or cannellini beans, cooked
• 3 cloves garlic, minced
• 2 tbsp (30 g) tomato paste
• 4 cups (960 ml) chicken or vegetable broth
• 2 tbsp (30 ml) olive oil
• 1/2 tsp (1 g) red pepper flakes
• Salt and black pepper to taste

Instructions

1. Heat the olive oil in a large pot over medium heat. Sauté the garlic and red pepper flakes until fragrant.
2. Stir in the tomato paste and cook for 1 minute to deepen its flavor.
3. Authentic Texture Tip: To ensure a thick consistency, use a 1:2 ratio of pasta to beans.
4. Puree: Take 1 cup (175 g) of the beans and blend them with a little broth before adding back to the pot; this creates a creamy, high-protein base without dairy.
5. Boil: Add the pasta directly to the bean broth to cook, ensuring the starch thickens the gravy.
6. Season with salt and black pepper and serve hot with a drizzle of olive oil.

Pro Tips

• Creamy Without Dairy: Blending a portion of the beans into the broth is the authentic trick — it creates a silky, creamy texture without a drop of cream.
• Pasta Timing: Add the ditalini when the broth is at a rolling boil so the starch releases and thickens the soup naturally.

See Also

• Easy Chili con Carne
• Creamy Tomato Soup
• Hearty Minestrone Soup

Categories: mains, soups, comfort-food