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.
- One 14-ounce can salad beans or other beans (see Tip), 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
- One 14-ounce can diced tomatoes
- 1/4 cup chopped fresh parsley, divided
- 8 ounces whole-wheat fettuccine
- 1/2 cup freshly grated Parmesan
- Tip: 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.
Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
Heat the oil in a medium saucepan over medium heat. Add the onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add the garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add the wine; increase the heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add the 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 the 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 the Parmesan and the remaining parsley.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
443 calories; 11g total fat; 3g total saturated fat; 9mg cholesterol; 707mg sodium; 67g carbohydrates; 14g fiber; 19g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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