High-Protein Vegan Pasta Fagioli Soup (grain-free, oil-free option}

Step 1

Heat the oil (or water) in a large saucepan or pot over medium-low heat. Add the onion, carrots, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook and stir for 5 to 6 minutes. Add the garlic and saute 1 minute longer.

Step 2

Add the water, tomatoes, and Italian herbs. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes.

Step 3

In a small bowl, coarsely mash 1 can of the drained beans. Add to the soup along with remaining beans, and pasta, and simmer until the pasta is tender, 10 to 12 minutes. Season to taste with salt and pepper.