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Tuscan Bean Stew with Whole Wheat Pasta, topped with parmesan cheese and served in a ceramic bowl
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5 from 6 votes

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.
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Soup
Cuisine: American
Servings: 6 servings
Calories: 288kcal
Author: Anjali Shah

Ingredients

  • 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

Instructions

  • 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.

Notes

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!

Nutrition

Calories: 288kcal | Carbohydrates: 49.5g | Protein: 15.1g | Fat: 5.7g | Saturated Fat: 1.4g | Sodium: 600mg | Fiber: 15.1g | Sugar: 4.2g