Fiber-rich beans stand in for the beef and pork in this surprisingly rich-tasting vegetarian take on pasta Bolognese. Without the meat, the dish has only a third of the fat and 80 percent less saturated fat. To make the perfect meal, serve with a peppery arugula salad and warm, crusty Italian bread.
From EatingWell: December 2006
Yield: 4 servings, about 3/4 cup sauce each
Active Time: 40 minutes
Total Time: 40 minutes
- 1 14-ounce can salad beans, (see Shopping Tip) or other beans, rinsed, divided
- 2 tablespoons extra-virgin olive oil
- 1 small onion, chopped
- 1/2 cup chopped carrot
- 1/4 cup chopped celery
- 1/2 teaspoon salt
- 4 cloves garlic, chopped
- 1 bay leaf
- 1/2 cup white wine
- 1 14-ounce can diced tomatoes
- 1/4 cup chopped fresh parsley, divided
- 8 ounces whole-wheat fettuccine
- 1/2 cup freshly grated Parmesan cheese
- Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
- Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
- Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
- Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.
- Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.
Nutrition Per serving:
443 calories; 11 g fat (3 g sat, 6 g mono); 9 mg cholesterol; 67 g carbohydrates; 19 g protein; 14 g fiber; 707 mg sodium; 281 mg potassium.
Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (25% dv), Magnesium (24% dv), Calcium (20% dv).
3 1/2 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1 lean meat, 1 1/2 fat