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Bean Bolognese

December 2006

Your rating: None Average: 4 (206 votes)

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.



READER'S COMMENT:
"Surprisingly tasty! will definately make again! :) "
Bean Bolognese Recipe

Makes: 4 servings, about 3/4 cup sauce each

Active Time:

Total Time:

Ingredients

  • 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

Preparation

  1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
  2. 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.
  3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
  4. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Tips & Notes

  • 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).

Carbohydrate Servings: 3 1/2

Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1 lean meat, 1 1/2 fat



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Recipe Categories

Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
4
Main Ingredient
Beans/Legumes
Ethnic/Regional
Italian
Mediterranean
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Publication
December 2006

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