This healthy One Pot Bean Soup is so delicious and hearty AND so easy to make.
In this video I used Tuscan Kale in the soup, but I have also used broccoli rabe and it's amazing.
You can also eat this soup without the pasta. But for me a small shaped pasta makes this a perfect meal. So many people have this preconception that pasta makes you fat or is not healthy. I find that the opposite is true. However it is all in the brand of pasta you choose.
Here are some tips for choosing a brand.
Use Durum wheat semolina pasta from Italy. It is rich in vitamin B iron and magnesium. Also 2 ounces which equals about one and a half cups of cooked pasta is about 6 g of protein. Durum wheat pasta has a low glycemic index spike blood sugar levels, improves digestion, and supports overall good heart health.
🍝Use Slow Dried - when a pasta is slow dried it is easy to digest.
🍝Use Bronze Cut -pasta is extruded through a die to form shape. Most factories use Teflon. Find a pasta that is bronze dye cut. This will give the pasta a courser surface, meaning that it absorbs the pasta sauce better
🍝Use pasta that is Organic, GMO Free and Glyphosate free
Bean Soup
Ingredients
(Serves 6)
⅔ Cups Olive Oil
⅛ tsp. Red Pepper Flakes
4 oz. Onion, chopped
6 oz. Carrots, peeled and diced
5 oz. Celery, diced
1 lb. Potatoes, peeled and cut into small cubes
2 tsp. Salt
½ tsp. Pepper
2 (15oz) Cans Cannellini Beans, rinsed and drained
1 Small Can of Whole Tomatoes, remove the tomatoes from the can and chop (about 5 plum tomatoes)
5 Cups Water
4 Cups of Tuscan Kale, chopped
1 Pecorino Romano Cheese End
1 lb. Small Pasta Shape. I use ditalini.
Method
In a small soup pot, heat up the olive oil. Add in the red pepper flakes and onions. Cook on low for 5 minutes.
Add in the carrots and celery and continue to cook for about 6 minutes.
Add in the potatoes. Season with salt and pepper. Stir gently and cook for about 8 minutes until the potatoes start to soften.
Add in the beans and the tomatoes. Stir and cook for 5 minutes.
Add in the water.
Add in the water. Bring to a slight boil and add in the kale. Simmer about 10 minutes.
Add in the Pecorino Romano cheese end, stir and cook for about 8 minutes.
Add in the pasta. Cook the soup until the pasta is al dente, about 8 minutes.
Serve topped with a drizzle of olive oil and sprinkle with grated Pecorino Romano.
NOTE: when you are cooking the pasta in the soup it may become too thick. Use your judgment. If it becomes too thick add a little water.