Healthy Meatless Mondays – Pasta and Beans!
Karen Hawkins fellow Active Rain member and friend is trying to help get us on board her Meatless Monday watch. On Monday's Karen provides healthy and delicious meals we can all make with a little time and effort. Drop by and leave Karen a note she'll appreciate hearing from you. See you in the Rain!
Meatless Mondays – Pasta and Beans!
A hearty Pasta e Fagiole recipe that will make you forget it’s meatless! A favourite 30 minute meal that’s wonderful with some fresh bread, a side salad or some crisp veggies and dip.
Ingredients
1 tablespoon olive oil
1, 14-ounce can white or red kidney beans, rinsed. Mash half of the can and reserve the other half as whole beans.
1 small red or white onion, finely chopped
2 carrots, sliced diagonally
2 stalks celery, diced
1/2 tsp minced garlic
2 tbsp vegetable broth (or water)
1, 14-ounce can diced tomatoes, or four fresh tomatoes, finely chopped
2 tbsp parsley, finely chopped
1/4 tsp red pepper flakes
Salt, pepper, hot sauce – to taste
8-10 oz whole-wheat pasta – spaghetti, fettuccini, spaghettini
1/2 cup freshly grated Parmesan (Parmigiano-Reggiano) cheese
Method
- Heat olive oil in a medium size saucepan over medium-high heat. Add onion, carrots, and celery. Cook, stirring occasionally until vegetables are softened and onions are translucent (approx 5 min).
- Add garlic and broth/water, continue cooking over medium heat until mixture is mixed well and thickens slightly (approx 5 min).
- Add diced tomatoes, mashed beans and parsley. Season to taste. Continue cooking for approx 10 minutes over medium heat while preparing pasta.
- As the sauce is cooking, boil pasta (according to package directions) until desired tenderness. Drain.
- Add the whole beans to the sauce and stir until heated through.
- Add the drained pasta into the sauce, mix lightly and serve sprinkled with grated Parmesan cheese.
Serves 4
Please join my hubby and myself in our quest to eat a little healthier this year and come back and visit our Meatless Mondays posts. We’d love to hear if you’ve enjoyed the recipes and we’re always on the hunt for new ones to try!
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