Italian · Authentic-ish Italian
Pasta e Fagioli
449 kcal a serving, against 572 for the traditional version. That is 123 kcal off, or 22%, with 28.9g of protein. Serves 6. 45 minutes.
What the traditional version is
A heavy base of onion, celery and carrot fried slowly in plenty of olive oil and rendered pancetta. Tinned cannellini beans and passata go in, followed by chicken stock. The pasta is cooked directly in the soup so the starch thickens the liquid into a heavy gravy. It's usually finished with more olive oil.
What changed, and what each change costs
150g of pancetta out for 150g of lean ham
Pancetta is almost pure fat. Swapping it for lean ham rips hundreds of calories out of the pan while keeping a salty, meaty background note.
What it costs you. You lose the rich, coating mouthfeel of rendered pork fat. Lean ham brings flavour but it doesn't melt into the base. It stays as distinct chewy pieces.
60g of olive oil down to 15g
You don't need a massive slick of oil to cook the vegetables, and you certainly don't need another pour over the top at the end.
What it costs you. You have to sweat the vegetables slower with a splash of water so they don't catch. The final soup is less glossy and lacks that peppery olive oil finish.
300g of dried pasta down to 150g, and adding another 400g of cannellini beans
This cuts the empty starch in half and replaces the lost bulk with protein and fibre. Blending some of the beans thickens the broth.
What it costs you. You end up with a bean soup with pasta in it. The version that's a pasta dish anymore is still out there and still better. The texture is rougher and heavier.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 572 | 449 |
| Protein | 25.8g | 28.9g |
| Fat | 21.1g | 9.8g |
| Saturated fat | 4.6g | 2g |
| Carbohydrate | 71.2g | 63.5g |
| Protein per 100 kcal | 4.5g | 6.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Italian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, celery.
The method is in the book
This is an absolute tank of a meal. You eat a bowl of this and you won't be hungry again until tomorrow. The blended beans do a fantastic job of mimicking the thick, starchy texture of a classic pasta e fagioli without relying on loads of oil. It takes a bit of chopping, but the payoff is massive.
The quantities and the method for this dish are in Authentic-ish Italian, along with 59 more. It is not out yet. The swap kit is free in the meantime.