Lentil Pasta e Fagioli Soup Recipe (Vegetarian, Gluten Free, High Protein)

This Vegan Lentil Pasta e Fagioli Soup Is:

• Warm
• Hearty
• A Filling Lunch Soup Recipe
• Versatile
• Earthy
• A Healthy Fall Meal Prep Recipe
• Vegan, Gluten Free, Vegetarian, & Dairy Free

What’s In This Lentil Pasta Fagioli High Protein Soup Recipe?

• Red Lentils: one of my favorite legumes to stock up on! I always keep a few lbs of these on hand, they are great to throw into soups like this as they dissolve and you can’t even tell they are there.
• Onion
• Garlic: I use fresh garlic when I have it, and this great jarred organic garlic when I don’t have fresh. It’s actually super convenient to have pre-chopped garlic on hand for quick and easy meal prep.
• Carrots: for sweetness and color
• Olive Oil: I like to use this delicious Zoe olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry.  For the quality of oil you get, it’s an excellent value, I would highly recommend!
• Diced Tomatoes:  I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on!  I like boxed tomatoes better because they are BPA free and more eco-friendly than aluminum cans.
• Reduced Sodium Vegetable Stock or Bouillon: I love this Better than Bouillon Vegetable Base for my recipes because it has a great flavor and is lower in sodium. I only develop my recipes with low sodium ingredients so the ingredients shine.  You can always add salt to a recipe if it needs it, but it’s almost impossible to take it out!  Start with a low sodium broth or bouillon, and add more salt later if needed.
• Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. I love this bright and flavorful Italian season mix which brings this amazing dish to life.
• No Salt Added Kidney Beans: These boxed kidney beans are a really fantastic alternative to canned beans. I only use no salt or low sodium beans which gives this dish a really great flavor without the salt.
• No Salt Added White Beans: like the kidney beans above, these low sodum cannellini beans are a great addition to this soup.
• Spinach: to give the soup a nice texture and extra veggies
• Gluten Free Elbow Macaroni: I used this macaroni shaped pasta but any small or medium shape works well – use gluten free if you are avoiding wheat.

How Do I Make this Lentil Pasta Fagioli?

1. In a large soup pot, heat 2 tablespoons of olive oil over low heat. Add the minced garlic and onion and saute for 5 to 6 minutes until vegetables begin to soften. Add the carrots, dices tomatoes tomato paste, lentils, vegetable stock, garlic salt, and Italian seasoning blend. Bring to a boil and reduce to a simmer. Cover and simmer over low heat for 20 minutes.
2. Add the kidney beans, white beans, spinach, and cooked pasta and stir well to combine.
3. Ladle 2 cups of soup into a blender with the remainder of the olive oil.  Blend and add back to the soup pot.
4. Serve with homemade bread and enjoy!

Other High Protein Soup Meal Prep Recipes You’ll Love!

Turkey Butternut Squash Chili (Paleo, Whole30, Keto, 21 Day Fix)

Creamy White Bean Soup Recipe (Vegan, Gluten Free)

Pasta & Zucchini Corn Chowder (Vegan, Gluten Free)

French Carrot Lentil Soup (Vegan, Gluten Free, Dairy Free)

Instant Pot Split Pea Soup with Sweet Potato (Vegan, GF, Whole30)

Lentil Pasta e Fagioli Soup

The Herbeevore

This lentil pasta fagioli recipe is a tasty & high pritein soup for lunch or dinner. Great to meal prep or batch cook and enjoy all week!  Top with an extra drizzle of olive oil and serve with a side of crusty bread for an a filling lunch anytime.

5 from 7 votes

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Prep Time 5 minutes mins

Cook Time 40 minutes mins

Total Time 45 minutes mins

Course Soup

Cuisine American, Italian

Servings 8 servings

Calories 350 kcal

Ingredients

  

1x2x3x

• 1/2 cup olive oil divided
• 6 cloves garlic minced
• 1 sweet onion diced
• 3 carrots diced
• 1 28 ounce No-Salt-Added Diced Tomatoes
• 3 tablespoons No-Salt-Added Tomato Paste
• 1 cup lentils any variety (I used red)
• 8 cups No-Salt-Added Vegetable Stock
• 1 teaspoon Italian seasoning blend
• 1 teaspoon garlic salt
• 1 14 ounce can kidney beans
• 1 14 ounce can white beans
• 1 cup frozen chopped spinach
• 4 cups cooked pasta gluten free

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Instructions

 

• In a large soup pot, heat 2 tablespoons of olive oil over low heat. Add the minced garlic and onion and saute for 5 to 6 minutes until vegetables begin to soften. Add the carrots, dices tomatoes tomato paste, lentils, vegetable stock, garlic salt, and italian seasoning blend. Bring to a boil and reduce to a simmer. Cover and simmer over low heat for 20 minutes.
• Add the kidney beans, white beans, spinach, and cooked pasta and stir well to combine.
• Ladel 2 cups of soup into a blender with the remainder of the olive oil.  Blend and add back to the soup pot.
• Serve with homemade bread and enjoy!

Notes

A Note on Cooking Pasta For Soups

For most of my recipes, I cook the pasta separately from the soup broth. If you add dried pasta directly to a hot soup, you run the risk of having the dried pasta soak up all the broth and overcooking the noodles (turning it soup into a mushy mess). I’ve found that cooking the pasta separately, then serving the broth over the noodles in a bowl works best. I allow the soup to cool, then add the cooked pasta after. That way you’ll have perfectly cooked pasta that holds it shape and a delicious brothy soup.

Nutrition

Calories: 350kcalCarbohydrates: 45gProtein: 11gFat: 15gSaturated Fat: 2gSodium: 1444mgPotassium: 615mgFiber: 11gSugar: 8gVitamin A: 4548IUVitamin C: 15mgCalcium: 71mgIron: 4mg

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