Make your pasta better with beans

Aug 17th, 2018 | By | Category: Featured, Food and Nutrition

Adding beans to pasta dishes is a great way to increase protein — without increasing fat. This fresh linguini dish from the Ontario Bean Growers is packed with protein and fibre to leave you feeling full longer.

Linguine with White Beans and Vegetables

Prep time: 10 minutes
Cook time: 25 minutes
Serves: 4

Ingredients:

• 12 oz (350 g) fresh linguini

• 2 cups (500 mL) canned (drained and rinsed) or cooked white pea/navy beans

• 3 cloves garlic, minced

• 1 cup (250 mL) chicken stock

• 1 cup (250 mL) broccoli florets

• 1 medium green or yellow zucchini,

• 8-10 stalks fresh asparagus, cut into 3-inch pieces

• 4 oz (125 g) mushrooms, quartered

• ½ red pepper, cut into long, thin slices

• 3 plum tomatoes, chopped

• 4 tbsp (75 mL) olive oil, divided

• ¼ cup (50 mL) grated parmesan cheese

• 2 tbsp (25 mL) fresh basil, finely sliced (or 2 tsp/10 mL dried)

• Pinch salt and pepper

• 2-3 tbsp (25-50 mL) water

Directions

1. Cook pasta according to package directions. Drain and toss with 2 tbsp (25 mL) of the olive oil. Set aside.

2. In a small saucepan, heat chicken stock and garlic. Add beans and stir gently. Cover and simmer gently over low heat for 5 to 10 minutes. Set aside.

3. In a large wok or skillet, heat remaining 2 tbsp (25 mL) of olive oil over medium-high heat. When hot, add all vegetables except tomatoes; stir-fry for 2 to 3 minutes.

4. Sprinkle with water. Cover and cook for 2 to 3 minutes or until tender-crisp.

5. Lower heat and stir in bean and stock mixture.

6. Remove from heat and transfer vegetables to a large serving bowl.

7. Add tomatoes and linguini to bowl and toss all ingredients until well mixed. Add cheese and toss gently. Season with salt and pepper and top with fresh or dried basil.

Nutritional information per serving: Calories 548; protein 22 g; fat 18 g; carbohydrates 77 g; total dietary fibre 10 g; sodium 382 mg.

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