This cozy recipe is perfect for fall and a treat for your gut. High in protein and fiber, it will satisfy your hunger while helping with digestion. The variety of vegetables offer a rainbow of nutrients, particularly Vitamin C and Iron. Double the batch and freeze some for an easy reheat dinner on busy week-days. This recipe can be plant-based and dairy free if you choose a non-dairy parmesan or omit parmesan altogether. 

Why this recipe is gut friendly:

White beans are a source of dietary fiber, particularly soluble fiber. Soluble fiber works to form a gel-like substance in the digestive tract, which can aid in slowing down digestion and promoting fullness. White beans also contain insoluble fiber, which adds bulk to the stool and helps prevent constipation.

Whole wheat pasta has a lower glycemic index (GI) when compared to other refined pastas. Low GI food stabilizes blood sugar levels and increases satiety. 

Keep in mind!

If you choose to top with dairy-based parmesan, be aware that it is relatively high in fat. Make sure to follow the recipe to avoid this dish becoming too high in fat which can exacerbate certain gut issues. 

Ingredients: 

1 ½ C of Diced Onion, Celery, and Carrot (or your choice of veg!)

1 ½ C Frozen Chopped Spinach

8 Oz. Small Whole-wheat Pasta (like elbow macaroni)

1 can (15 Oz.) Low-sodium Cannellini Beans (thoroughly rinsed)

1 can (28 Oz.) Diced Tomatoes (preferably no-salt-added)

2 C Low-sodium No-chicken or Chicken Broth

 2 cloves Garlic (finely minced)

1 Tb Extra-virgin Olive Oil

1 tsp Italian Seasoning

1 tsp Salt

¼ tsp Dry Chili Flakes

¼ tsp Ground Black Pepper

4 Tb Freshly Grated Parmesan (or dairy free alternative)

How to:

1. Boil a large saucepan of water.

2. Heat oil in a large pot over medium-high heat. Sauté diced veg until soft (about 3 minutes). Add garlic, Italian seasoning, salt, crushed red pepper, and ground pepper; cook until fragrant (about 1 minute).

3. Add tomatoes, broth, and beans. Bring to a boil, then simmer, covered, until tomatoes break down (about 10 minutes).

4. Cook pasta in boiling water for 1 minute less than package instructions. Drain.

5. Stir spinach into the soup, then add the cooked pasta.

6. Serve, topped with Parmesan.