Make your pasta better with beans

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.

Pasta Better With Beans

Linguine with White Beans and Vegetables

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Prep Time10 minutes
Cook Time25 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.

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