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Linguine with Fennel & Butter Beans

:  May/June 1992

Your rating: None Average: 4.3 (13 votes)

Earthy fennel and creamy butter beans top whole-wheat linguine in this quick and healthy pasta recipe.


Linguine with Fennel & Butter Beans Recipe

Makes: 8 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 fennel bulbs, trimmed, quartered, cored and thinly sliced
  • 3 large carrots, chopped
  • 1 large onion, chopped
  • 3 cloves garlic, finely chopped
  • 1/2 teaspoon fennel seed
  • 1/2 teaspoon crushed red pepper
  • 3 cups reduced-sodium chicken broth
  • 1 10-ounce package frozen butter beans, (baby lima beans)
  • Salt & freshly ground pepper, to taste
  • 1 pound whole-wheat linguine
  • 3 tablespoons freshly grated Parmesan cheese

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Preparation

  1. Heat oil in a large nonstick skillet over medium-low heat. Add fennel, carrots, onions, garlic, fennel seed and crushed red pepper and cook until the vegetables are tender, about 10 minutes.
  2. Add broth and beans and bring to a boil. Reduce the heat to low and simmer, uncovered, until the beans are tender, 10 to 12 minutes. Season with salt and pepper.
  3. Meanwhile, cook linguine in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large shallow bowl. Add the vegetables and toss well. Taste and adjust seasonings. Sprinkle with Parmesan and serve.

Nutrition

Per serving: 421 calories; 5 g fat ( 1 g sat , 2 g mono ); 5 mg cholesterol; 81 g carbohydrates; 0 g added sugars; 19 g protein; 16 g fiber; 254 mg sodium; 866 mg potassium.

Nutrition Bonus: Vitamin A (126% daily value), Vitamin C (30% dv), Folate (22% dv), Potassium (25% dv), Iron (26% dv), Magnesium (39% dv), Selenium (82% dv), Zinc (17% dv).

Carbohydrate Servings: 4 1/2

Exchanges: 4 1/2 starch, 2 vegetable, 1 very lean meat


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Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
8 or more
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Type of Dish
Main dish, combination meal
Pasta
Publication
May/June 1992
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