No-Chop Italian Pasta and Bean Stew
For a healthy, delicious meal that’s easy on painful hands, try this super simple pasta and bean stew made with prepared ingredients.
About 50 minutes to cook
280 calories per serving*
Makes 6 to 8 servings
Cooking for yourself lets you control how healthy your meals are, but chopping, stirring and standing can be painful and exhausting. This version of the classic Italian pasta e fagiole uses healthy, premade ingredients for a hearty and delicious stew that’s much less work than the traditional recipe.
This dish requires a large pot, but very few prep tools.
Nutrition information (per serving)*: Total Fat (12.4g); Carbohydrates (32g); Sodium (487mg); Sugar (7g); Fiber (9g); Cholesterol (16mg); Protein (14g)
1 tsp. olive oil
5 ounces prechopped pancetta or bacon
2 cups prechopped onion
2 tsp. garlic paste
1 tsp. dried oregano
½ – 1 tsp. chili flakes
8 ounces pre-sliced mushrooms
1 quart low-sodium chicken broth
15-ounce can diced tomatoes
15-ounce can tomato sauce
8-ounce bag frozen kale or spinach
½ cup dried orzo pasta
15-ounce can low-sodium or unsalted white beans
- In a large pot, heat olive oil over medium heat. Add pancetta or bacon and onions. Cook, stirring, for 5 to 10 minutes, until pancetta begins to crisp and the onion starts to brown.
- Stir in garlic paste, dried oregano and chili flakes.
- Add mushrooms, chicken broth, diced tomatoes and tomato sauce. Simmer 20 minutes.
- Stir in kale or spinach and orzo. Simmer for 15 minutes.
- Add white beans (with juices), season to taste with salt and pepper. Serve with crusty bread and grated Parmesan cheese.
Ingredient Tips & Benefits
- A mix of chopped onion, celery and carrots may be substituted for the onions.
- Cannellini beans are rich in fiber, which may help lower C-reactive protein, a marker for inflammation. It also is high in folate, iron, magnesium and potassium, which are known for heart and immune system benefits.
- Jarred, minced garlic or fresh garlic may be used instead of the paste, but paste may be easier to measure and work with.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
*Photo Credit: Mia Yakel