High-Protein Pasta Fagioli Soup

Ingredients

Soup Base

• 1 tbsp  olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced

Protein & Beans

• 1 lb lean ground turkey or extra-lean ground  beef
• 1 can (15 oz) cannellini  beans, drained & rinsed
• 1 can (15 oz) kidney beans, drained & rinsed

Liquids & Tomatoes

• 1 can (28 oz) crushed tomatoes
• 4 cups low-sodium chicken broth
• 1 cup water

Pasta

• 1 cup high-protein pasta (lentil, chickpea, or whole-wheat)

Seasoning

• 1½ tsp Italian seasoning
• 1 tsp paprika
• ½ tsp black pepper
• ½ tsp salt (adjust to taste)
• 1 bay leaf (optional)

Finish (Optional but Recommended)

• ½ cup nonfat Greek yogurt or blended cottage cheese
• ¼ cup grated Parmesan
• Fresh parsley or basil

Instructions

1. Cook the protein
   • Heat olive oil in a large pot over medium heat.
   • Add ground turkey/beef and cook until browned.
   • Drain excess liquid if needed.
2. Add vegetables
   • Stir in onion, carrots, celery, and garlic.
   • Cook 4–5 minutes until softened.
3. Build the soup
   • Add crushed tomatoes, broth, water, beans, seasonings, and bay leaf.
   • Bring to a gentle boil.
4. Simmer
   • Reduce heat and simmer 15–20 minutes.
5. Add pasta
   • Stir in pasta and cook 8–10 minutes until tender.
   • Stir occasionally so pasta doesn’t stick.
6. Protein-boost finish
   • Turn heat to low.
   • Stir in Greek yogurt or blended cottage cheese until smooth.
   • Remove bay leaf.
7. Serve
   • Top with Parmesan and fresh herbs.

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 Approx Nutrition (per serving)

• Calories: ~380–420
• Protein: 28–35g
• Carbs: ~35–40g
• Fat: ~8–10g