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Hearty Tuscan Bean and Whole Grain Pasta Stew

This rustic, one-pot stew is the embodiment of Mediterranean comfort food. We build a deep flavor foundation by sautéing classic aromatics and blooming tomatoes before simmering the beans to creamy perfection. A quick blend directly in the pot creates a luxurious texture without the fuss, while whole wheat pasta adds a satisfying, fiber-rich bite. It’s a complete, nourishing meal in a single bowl.

  • Total Time1 hour 30 minutes
  • Yield4 servings 1x

Ingredients

Scale
  • 1/2 pound 227g dried cannellini beans, soaked overnight
  • 2 tablespoons extra virgin olive oil (plus more for serving)
  • 1 medium yellow onion (finely diced)
  • 2 medium carrots (finely diced)
  • 2 celery ribs (finely diced)
  • 4 cloves garlic (minced)
  • 1/4 teaspoon red pepper flakes
  • 1 tablespoon tomato paste
  • 1 cup 240g no-salt-added crushed tomatoes
  • 4 cups 1L low-sodium vegetable broth
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1/4 pound 113g whole wheat ditalini or other small pasta
  • 1/4 teaspoon kosher salt (or to taste)
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup fresh flat-leaf parsley (chopped, for garnish)

Instructions

  1. Build the Aromatic Foundation: In a large Dutch oven or heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté, stirring occasionally, until softened and the onion is translucent, about 8-10 minutes. Stir in the minced garlic and red pepper flakes and cook for another minute until fragrant.
  2. Bloom the Tomato Base: Add the tomato paste to the pot, stirring it into the vegetables. Cook for 2 minutes, allowing the paste to darken slightly to deepen the flavor. Pour in the crushed tomatoes, scraping up any browned bits from the bottom of the pot.
  3. Simmer the Beans to Tenderness: Drain the soaked beans and add them to the pot along with the low-sodium vegetable broth, bay leaf, and dried oregano. Bring the mixture to a boil, then reduce the heat to a low simmer. Cover and cook until the beans are completely tender and creamy, about 60-75 minutes.
  4. Create the Creamy Emulsion: Remove and discard the bay leaf. Use an immersion (stick) blender to pulse the soup directly in the pot 5-7 times. The goal is not to puree the entire soup, but to blend about half of it to create a creamy, thick base while leaving plenty of whole beans for texture.
  5. Cook the Pasta: While the beans are finishing, bring a medium saucepan of water to a boil. Cook the whole wheat ditalini according to package directions until al dente. Drain well.
  6. Combine and Season: Stir the cooked pasta into the bean stew. Add the kosher salt and black pepper. Simmer for 2 minutes to allow the flavors to meld and the pasta to heat through. If the stew is too thick, add a splash more broth or water until it reaches your desired consistency.
  7. Serve: Ladle the hot stew into warm bowls. Garnish generously with chopped fresh parsley and a final, healthy drizzle of high-quality extra virgin olive oil.

Notes

Nutrition Facts (per serving: 1/4 recipe): Calories: 421 | Total Fat: 7 g (Saturated Fat: 1 g) | Sodium: 311 mg | Total Carbs: 65 g (Fiber: 14 g, Sugars: 9 g, Added Sugars: 0 g) | Protein: 17 g

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 15 minutes
  • Cook Time: 1 hour 15 minutes
  • Category: Main Course, Soup
  • Cuisine: Mediterranean

Nutrition

  • Calories: 421

Find it online: https://dailyzests.com/the-best-mediterranean-bean-soup-recipe-your-new-favorite/