February 20, 2017
Cranberry Bean Pasta Fagioli

 

Cranberry Bean Fagioli! This healthy soup is packed with plant-based protein, kale and tomatoes. Vegan.

This weekend was what weekends were made for. Sitting here, giant mug of coffee in hand, and reflecting on the last few days, I’m feeling really good about this current phase of life.

St. Louis, you took some getting used to. I’ll be honest, there are still days where I wake up wishing I was back in California; back in my comforts of friends, connections and places that felt like a second home. But, we’re slowly getting there. I’m becoming aware to the idea that we could be here for a long time and I need to start acting like it.

Spending most of your day behind a computer screen isn’t always the best reminder that your local community is out there, ready and waiting. Since most of my closest friends are no where near the Missouri state line, getting outside my comfort zone and introducing myself to new people can sometimes be paralyzing. I’d much rather head for a solo walk, chatting with one of my besties a thousand miles away then put myself out there.

So, I’m working on this. By getting out there, trying to be myself in large group situations and not saying no to invitations just because I’m a giant homebody.

Cranberry Bean Fagioli! This healthy soup is packed with plant-based protein, kale and tomatoes. Vegan.

BL and I kicked the weekend off with one long day date; walking around the city, popping into a few places for bites, drinks and ice cream, then closing the day down with a quiet flow and meditation in Forrest Park.

Day dates might be the best kind of dates. Why do we never do these? My goal for 2017 has been to work less, which I know sounds like the most cliche/obnoxious thing ever. Well, it doesn’t mean it’s not true. 2016 kicked my ass, and I finished the year feeling completely drained of energy and inspiration. It’s not always easy to turn down projects, but man does it feel good to not feel stressed on the weekends. To be able to completely turn off for a few days and soak up time in this city.

Cranberry Bean Fagioli! This healthy soup is packed with plant-based protein, kale and tomatoes. Vegan.

Sunday was pretty great as well. I teamed up with Sherrie, plant-based food goddess from with food + love, to host a Nourish Yourself retreat complete with yoga, a 3-course vibrant brunch and tea ceremony. Since I’m working on more self-care, I figured that I can’t be alone in this struggle. It’s not easy work, but taking time for self-care is a service to everyone around you- or so I tell myself.

20 beautiful people came out to celebrate this spirit with us and it felt like a really special, magical event. Selfishly, it also helped ground me back to this St. Louis community, one where I’m still a stranger, but slowly making my way in.

Cranberry Bean Fagioli! This healthy soup is packed with plant-based protein, kale and tomatoes. Vegan.

Oh yeah, I’ve got this cranberry bean pasta fagioli for you. If I say that it’s nourishing self-care in a bowl, would you believe me? Is this how I’m supposed to tie in my ramblings with my recipes? I failed blogging 101, so let me know if I’m on the right track.

This is the soup I make all winter long. Start with beans, then add in some hearty greens and pasta. I was gifted a bag of gorgeous cranberry beans for Christmas (some women love jewelry, I love bags of heirloom beans) and I couldn’t wait to make something with them. This is a far cry from my grandmother’s version of pasta fagioli (and now my version) but it’s a must-make.

Since tomatoes and uncooked dried beans don’t mix well, I cook the beans first, then add to the soup. I know that some recipes will call for adding in the tomatoes with the beans, but this never works out for me. My beans are always slightly al dente, not exactly the texture I’m looking for in a soup.

Can’t find cranberry beans? I’d sub in white northern beans instead.

Cranberry Bean Fagioli! This healthy soup is packed with plant-based protein, kale and tomatoes. Vegan.

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking! 

Print

Cranberry Bean Pasta Fagioli

  • Author: Alex
  • Prep Time: 30 minutes
  • Cook Time: 2 hours
  • Total Time: 3 hours 60 minutes
  • Yield: 6 servings 1x
  • Category: dinner, healthy, soup
  • Cuisine: Italian

Description

Cranberry Bean Pasta Fagioli! This healthy soup is packed with plant-based protein, kale and tomatoes. Vegan.


  • Author: Alex
  • Prep Time: 30 minutes
  • Cook Time: 2 hours
  • Total Time: 3 hours 60 minutes
  • Yield: 6 servings 1x
  • Category: dinner, healthy, soup
  • Cuisine: Italian
  • Author: Alex
  • Prep Time: 30 minutes
  • Cook Time: 2 hours
  • Total Time: 3 hours 60 minutes
  • Yield: 6 servings 1x
  • Category: dinner, healthy, soup
  • Cuisine: Italian
Scale

Ingredients

  • 1 cup dried cranberry beans, soaked at least 4 hours
  • 2 tablespoons olive oil
  • 4 garlic cloves, minced
  • 1 yellow or white onion, finely chopped
  • 1/4 teaspoon red pepper flakes (or more)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried rosemary
  • 1 (28 ounce) can whole tomatoes
  • 6 cups vegetable broth
  • 2 bay leaves
  • 45 cups kale, stems removed, chopped
  • 2 cups elbow noodles
  • freshly ground pepper
  • 1/4 cup chopped parsley

Instructions

Instructions

  1. Add the beans, 8 cups water and small palmful of salt in a large soup pan. Cover and bring to a boil, then reduce heat to low and simmer until the beans are tender, 90 minutes to 2 hours. Drain beans and set aside.
  2. Heat the olive oil in the same pot over medium heat. Add the onion and garlic and cook for 10 minutes until vegetables are softened. Stir in the red pepper flakes, oregano, basil and rosemary.
  3. Crush whole tomatoes with your hands and add to the pot along with tomato sauce from the can and cooked beans.
  4. Add the vegetable broth and bay leaves and simmer for 15 minutes.
  5. Uncover the pot and bring the soup to a boil over medium-high heat. Add the kale and pasta and cook until just al dente. Season to taste as needed with salt and pepper, then stir in the parsley.

did you make this?

Tag @delishknowledge on Instagram and hashtag it #delishknowledge

bowl of vegan cranberry bean pasta fagioli

 

The Ultimate Plant-Based Protein Cookbook + Course

(Includes 40+ recipes!)

FREE 7-DAY COURSE + COOKBOOK

Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

no comments
LEAVE A COMMENT

leave a comment

Your email address will not be published. Required fields are marked *

Recipe rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.