Freedom from Emotional Eating, Food & Weight Obsession

Rita’s Vetetarian Pasta Fagioli

If there’s one dinner that’s easy to prepare, filling, and absolutely delicious it’s my version of pasta fagioli. It’s vegetarian – you’ll never miss the meat!

Leftovers make great lunches to tote. The nice thing about this dish is that the sauce cooks while the pasta does, and you’ll have both done about the same time.

12 ozs any short whole wheat pasta, boiled and kept warm
4-6 tablespoons olive oil (I like the larger amount)
1 tablespoon minced garlic
1 tablespoon dry oregano
1/4 teaspoon red pepper flakes, or to taste (this is optional and gives the pasta a spicy kick)
1 can, 28 oz, diced tomatoes with juice
2-3 cans, 14 – 16 oz ea. Beans: cannellini, kidney or any combination you like
Fresh spinach, chard or escarole (opt)
Salt to taste
Shredded Parmesan

Heat oil and add garlic, oregano and red pepper. Cook until garlic is golden but not brown. Add everything else but pasta and spinach. Bring to a boil. Lower to simmer and cook 10 or so minutes. Adjust seasonings and add greens, stirring to cook only until wilted. Pour over pasta. Sprinkle with Parmesan.

Tip from Rita’s kitchen:

Any pasta works well here, even spaghetti or fettuccine. Just break it in half for easier eating.


Rita Nader Heikenfeld, CCP, CMH, is a Certified Culinary Professional and Certfied Modern Herbalist, educator, author, founding editor of
a popular website that showcases her many interests in healthy living.

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I have worked in the Wellness Field for 30 years. I created an Emotional Eating & Binge Eating Disorder Recovery Program way before most people knew BED was an eating disorder, NOT a “willpower” issue. Personally, I suffered for years before finding answers and the help I needed and deserved! I became a Coach in 1997 to help others who were still suffering as I had. I love being a Coach!


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Ellen Shuman is the founder of A Weigh Out, Vice President of the Binge Eating Disorder Association (BEDA), Co-Chair of the Academy for Eating Disorders