Tuscan Bean Stew with Whole Wheat Pasta
This Tuscan Bean Stew is hearty, spicy, healthy and satisfying. Full of veggies, beans, and whole wheat pasta it's a high protein, high fiber, delicious meal that's done in 30 minutes.
Servings: 6 servings
- 1 tbsp extra virgin olive oil
- 3 carrots peeled and chopped
- 1 red onion chopped
- 2 bell peppers any color, chopped
- 6 cloves garlic minced
- 1 box baby kale chopped
- 28 oz can crushed tomatoes with Italian spices
- 1-2 cups low sodium vegetable broth more if needed
- 15 oz cannellini beans drained and rinsed (1 can)
- 15 oz navy beans drained and rinsed (1can)
- 1/2 cup dry small whole wheat pasta I used penne and then cut the penne into smaller bits when it was cooked
- 1/4 tsp crushed red pepper
- 1/2 tsp salt
- 1/2 tsp ground black pepper
Warm the olive oil in a large soup pot over medium heat and chop your veggies. Meanwhile, boil water for your pasta in a separate pot.
Add the carrots, peppers, onion, and garlic and saute until soft, about 5-10 minutes. Add in the kale, cook 2-3 minutes.
Add the crushed tomatoes, broth, beans, and spices (red pepper flakes, salt, pepper). In the separate pot of boiling water, cook your pasta.
Once the pasta is done, drain it and set aside. If you use penne pasta for this recipe, I recommend cutting each penne pasta in half when it's done cooking - to make them smaller and match the size of the other ingredients in the soup
Simmer the stew for 20 minutes on medium-low heat. When the stew is close to done, stir in the pasta.
Cook everything together for another 5-10 minutes on low heat (be careful not to overcook the pasta though!)
Ladle into bowls, and top each bowl with 1 tbsp of freshly grated parmesan cheese.
Top Tips for Making Tuscan Bean Stew
- Use baby kale. This will help you save time de-stemming regular kale.
- Cut whole wheat penne pasta shells in half to create bite sized pieces that are the same size as the other ingredients in the soup.
- Don't add the cooked pasta until just before you're ready to serve. Adding it too soon will result in overcooked mushy pasta.
- Drain and rinse beans before adding them to the soup.
- Use low-sodium vegetable broth and no salt added beans to reduce overall sodium.
- If you don't have baby kale, you can also use baby spinach
- To make this soup vegan, just omit the cheese!
Calories: 288kcal | Carbohydrates: 49.5g | Protein: 15.1g | Fat: 5.7g | Saturated Fat: 1.4g | Sodium: 600mg | Fiber: 15.1g | Sugar: 4.2g