Bean Bolognese

Bean Bolognese

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.

Nutirion Profile: Heart Healthy High Calcium High Fiber Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 40 min 40 min

Directions

Ingredients

  • 1 14-ounce c salad beans, (see Shopping Tip) or other beans, rinsed, divided
  • 2 tablespoon 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 c diced tomatoes
  • 1/4 cup chopped fresh parsley, divided
  • 8 ounces whole-wheat fettuccine
  • 1/2 cup freshly grated Parmesan cheese

Cooking Instruction

Step 1

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

Step 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.

Step 3

Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 443
  • Carbohydrates: 67g
  • Fat: 11g
  • Protein: 19g
  • Dietary Fiber: 14g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 6g
  • Cholesterol: 9mg
  • Potassium: 281mg
  • Sodium: 707mg
  • Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1 lean meat, 1 1/2 fat
  • Carbohydrate Servings: 3 1/2

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