Make your pasta better with beans

(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.

Linguine with White Beans and Vegetables

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Prep Time10 minutes minutes

Cook Time25 minutes minutes

Makes4 Servings

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.