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vegetarian high protein soup recipes for vegan meal prep make ahead soups for filling hearty comfort food that will fill you up
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5 from 8 votes

Lentil Pasta e Fagioli Soup

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.
Prep Time5 minutes
Cook Time40 minutes
Total Time45 minutes
Course: Soup
Cuisine: American, Italian
Servings: 8 servings
Calories: 350kcal
Author: Kelly Jensen
Cost: $4

Ingredients

  • 8 ounces pasta I used ditalini
  • 1/4 cup extra virgin olive oil divided
  • 6 cloves garlic minced
  • 1 sweet onion diced
  • 3 carrots diced
  • 1 28-ounce can Diced Tomatoes
  • 3 tablespoons tomato paste
  • 1 cup brown lentils
  • 6 cups Vegetable Stock
  • 1 teaspoon Italian seasoning blend
  • 1 teaspoon salt
  • 1 14 ounce can kidney beans
  • 1 14 ounce can white beans
  • 1 cup fresh spinach

Instructions

  • Cook pasta according to package instructions. Drain, and set aside.
  • In a large soup pot, heat 1 tablespoon of olive oil over low heat. Add the minced garlic,onion, and carrots and saute for 5 to 6 minutes until vegetables begin to soften.
  • Add the diced tomatoes tomato paste, lentils, vegetable stock, 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 to the pot and stir well.
  • Stir in the fresh spinach to the soup.
  • Add 2 cups of the soup to a blender with the remaining 1 tablespoon of olive oil. Blend and pour soup back into the pot. Add in the cooked pasta and enjoy!

Notes

Pro Tip: 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: 350kcal | Carbohydrates: 45g | Protein: 11g | Fat: 15g | Saturated Fat: 2g | Sodium: 1444mg | Potassium: 615mg | Fiber: 11g | Sugar: 8g | Vitamin A: 4548IU | Vitamin C: 15mg | Calcium: 71mg | Iron: 4mg