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.
Bean Bolognese
Makes 4 servings, about 3/4 cup sauce each
Active time: 40 minutes
Total time: 40 minutes
Ingredients:
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1 14-ounce can salad beans (see
shopping tip) or other beans,
rinsed, divided
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 can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat fettuccine
1/2 cup freshly grated Parmesan
cheese
Directions:
Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
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.
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.
Recipe nutrition per serving: 443 calories; 11 grams fat (3 grams saturated, 6 grams monounsaturated); 9 milligrams cholesterol; 67 grams carbohydrate; 19 grams protein; 14 grams fiber; 739 milligrams sodium; and 502 milligrams potassium.
Nutrition bonus: Vitamin A, 70 percent daily value; vitamin C, 25 percent DV; magnesium, 24 percent DV; and calcium, 20 percent DV.
Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1 lean meat and 1 1/2 fat.
EatingWell is a magazine and website devoted to healthy eating as a way of life. Find it online at www.eatingwell.com.