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.
Servings 4
Calories 421kcal
Ingredients
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 Information
Per serving (approximately 1/4 of the recipe)- Calories: 421
- Total Fat: 7 g
- Saturated Fat: 1 g
- Sodium: 311 mg
- Total Carbohydrates: 65 g
- Dietary Fiber: 14 g
- Total Sugars: 9 g (0 g Added Sugar)
- Protein: 17 g