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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.

Source: EatingWell Magazine, December 2006

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Recipe Summary test

total:
40 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.

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  • 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.

Tips

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 Facts

1 cup pasta & about 3/4 cup sauce
442 calories; protein 17.9g; carbohydrates 68.3g; dietary fiber 13.2g; sugars 8.7g; fat 11.1g; saturated fat 2.7g; cholesterol 8.6mg; vitamin a iu 3509IU; vitamin c 16.4mg; folate 47.6mcg; calcium 179mg; iron 5.1mg; magnesium 94.4mg; potassium 507.3mg; sodium 766.5mg; thiamin 0.3mg.

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

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