Bean Bolognese

By devogirl

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.

Per serving: 443 calories; 11 g fat ( 3 g sat , 6 g mono ); 9 mg cholesterol; 67 g carbohydrates; 19 g protein; 14 g fiber; 707 mg sodium; 281 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (25% dv), Magnesium (24% dv), Calcium (20% dv).

Ingredients

• 1 14-ounce can salad beans, (see Shopping Tip) or other beans, 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
• 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

Details

Servings 4
Cooking time 40mins

Preparation

Step 1

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.

Tips & Notes
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.