Pasta e Fagioli

This one-pot meal is comforting and rich in nutrients that support hormone balance, bone health, and steady energy.

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Pasta e Fagioli is one of those classic comfort foods, like our Hearty Plant-Based Chili, that’s heartwarming and satisfying. Since fagioli is the Italian word for beans, this dish is naturally rich in plant-based protein and fiber. This makes it a great choice for women in menopause looking for balanced, plant-based meals that require minimal effort.

Why You’ll Love Our Pasta e Fagioli

Simple, one-pot meal: This easy recipe is a breeze to make. Just prep the onion, carrots, and garlic. Everything simmers together in one pot (even the pasta noodles), keeping the mess in the kitchen to a minimum.

Freezes well for batch cooking: Whether you’re cooking for yourself or for a family, you can easily double or triple this Pasta e Fagioli recipe and have meals to put in the freezer for later. Freeze this in individual portions or as one full recipe in freezer-safe storage bags or containers.

Crowd-pleaser: This is a great plant-based recipe that the whole family can enjoy. It’s comforting and nourishing and pairs well with a large salad and warm Italian bread. Make this when you have company over or for a relaxing day with loved ones.

High in protein and fiber: Protein and fiber are essential for keeping blood sugar stabilized and feeling full for hours. The balance of protein, fiber, and complex carbohydrates makes this a great option for women in menopause looking to support their metabolism.

Ingredients that Support Hormonal Balance

As you navigate menopause, you’ll have hormonal fluctuations (primarily from estrogen levels being unstable) that may leave you feeling depleted of energy, sleep-deprived, and frustrated with your changing body. We aim to deliver nutritious, plant-based recipes that support your hormones with the hope of offsetting some of those hormonal shifts. Here’s how the ingredients can be beneficial:

• High-protein or whole-grain pasta: Pasta made from high-protein legumes or fiber-rich complex carbs means having it in your diet is not only “allowed” but also encouraged for women in their 40s, 50s, and beyond. They are necessary for blood sugar stabilization and satiety. This means you can feel fuller for hours after you eat. Feeling fuller and not crashing means you will be less inclined to snack on junk food between meals.
• Cannellini beans: Beans are one of the most versatile health foods there is. Not only are they chock-full of vitamins, fiber, and protein, but they also add a creamy, yet hearty, texture to food. They also have phytoestrogens, meaning they have a compound that acts like estrogen in the body. This may help with menopause symptoms like hot flashes.
• Baby spinach: If you have trouble with insomnia, you may benefit from more magnesium. Luckily spinach is a great source and helps with relaxation. It also provides iron, vitamin K, and calcium. All are important for women as they age.

How to Make Pasta e Fagioli:

Ingredients:

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 8 cups water
• 4 tsp vegetarian “no chicken” bouillon
• 1/3 cup tomato paste
• 1 1/2 cups small pasta noodles, high-protein or whole-grain
• 1 can cannellini beans, drained and rinsed
• 3 cups baby spinach
• 1 tsp dried rosemary
• 1 tsp dried basil
• 1/2 tsp paprika
• 1/4 tsp red pepper flakes (optional for heat)
• 1/2 tsp salt
• ground black pepper (to taste)
• Fresh basil (optional, for serving)
• Grated vegan parmesan (optional, for serving)

Directions:

Step 1: Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and carrots. Sauté until the vegetables have softened, about 5 minutes.

Step 2: Stir in the tomato paste, rosemary, basil, and paprika. Cook the herbs and vegetables for 1-2 minutes to bring out the flavors.

Step 3: Pour in the water and vegetarian bouillon, and bring the mixture to a boil. Add in the pasta and drained and rinsed beans. Reduce the heat and simmer for 10-12 minutes, or until the pasta is tender.

Step 4: Remove the pot from heat and season with salt, ground black pepper, and red pepper flakes (if using). Taste and adjust the seasonings as needed. Stir in the baby spinach leaves and allow them to wilt.

Step 5: Ladle into bowls and top with fresh parmesan and grated vegan parmesan.

Notes & Storage:

• Storage: Store leftover Pasta e Fagioli in an airtight container in the refrigerator for up to 4 days. If the pasta absorbs too much water during refrigeration, you can add a little bit of water or vegetable broth before reheating it on the stove or in the microwave. This recipe is freezer-friendly for up to 3 months and can be stored in a freezer-safe storage bag or container.
• Notes:
  1. Try different types of pasta noodles depending on what you prefer. Whole-grain, chickpea, lentil, and gluten-free brown rice pastas are all good options. For those who like a more traditional pasta flavor, Barilla Protein+ is a blend of flours (including wheat, lentil, pea, etc.) that has a flavor and texture closer to regular pasta but with a slightly higher protein content.
  2. Swap other leafy greens for the spinach if desired. Ideas are kale, arugula, or Swiss chard.
  3. Not a fan of the beans in this soup? Try blending the beans with one of the cups of water, and adding it to the soup in step 3. You’ll still reap all the healthy benefits, without noticing the beans.
  4. Enjoy this soup with a slice of whole-grain sourdough bread for added gut health. The fermentation process produces beneficial acids that support a healthy gut microbiome. Sourdough also has a lower glycemic impact, preventing spikes and crashes.