(NC) 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.
Ingredients
- 12 oz linguini 350 g, fresh
- 2 cups white pea/navy beans 500 mL, canned (drained and rinsed) or cooked
- 3 cloves garlic minced
- 1 cup chicken stock (250 mL)
- 1 cup broccoli florets 250 mL
- 1 medium green or yellow zucchini
- 8-10 stalks asparagus fresh, cut into 3-inch pieces
- 4 oz mushrooms 125 gm quartered
- ½ red pepper cut into long, thin slices
- 3 plum tomatoes chopped
- 4 tbsp olive oil 75 mL, divided
- 1/4 cup parmesan cheese 50 mL, grated
- 2 tbsp basil 25 mL, fresh, finely sliced (or 2 tsp/10 mL dried)
- Pinch salt
- Pinch pepper
- 2-3 tbsp water 25-50 mL
Instructions
- Cook pasta according to package directions.
- Drain and toss with 2 tbsp (25 mL) of the olive oil. Set aside.
- 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.
- 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.
- Sprinkle with water. Cover and cook for 2 to 3 minutes or until tender-crisp.
- Lower heat and stir in bean and stock mixture.
- Remove from heat and transfer vegetables to a large serving bowl.
- 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.
Nutrition
Calories: 548kcal | Carbohydrates: 77g | Protein: 22g | Total Fat: 18g | Sodium: 382mg | Fiber: 10g
Nutrition Facts
Linguine with White Beans and Vegetables
Amount per Serving
Calories
548
% Daily Value*
Total Fat
18
g
28
%
Sodium
382
mg
17
%
Carbohydrates
77
g
26
%
Fiber
10
g
42
%
Protein
22
g
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Find more recipes online at ontariobeans.on.ca.
Be the first to comment