White Bean Pasta Recipe
White Bean Pasta: a great dish for those on a budget!
One serving of canned beans costs a mere 25 cents. Buy them in bags and cook them yourself and you’ll pay about one-half the price. Nutritionally, they’re packed with protein, fiber, and cancer-fighting compounds like saponins and lignans.
This recipe pairs nicely with some sautéed greens. If you add some roasted chicken, the meal will still fit within budget!
Makes: 6 Servings (¾ cup)
- ½ lb. whole-wheat ditalini (substitute any small whole-wheat pasta)
- 2 (15 oz.) cans no salt added cannellini beans (or rinse and drain if salt added)
- 1 Tbsp. olive oil
- 1 tsp. butter
- 1 large onion, sliced very thin
- 2 tsp. fresh rosemary, chopped fine
- ¼ tsp. dried basil
- Salt and freshly ground pepper to taste
- ¼ cup Parmesan cheese, grated
- 2 Tbsp. fresh parsley, chopped (1 tsp. dried may be substituted)
- Cherry tomatoes or red pepper slices, optional
Cook pasta according to package directions, but halfway through cooking time (about 5-6 minutes) add beans.
While pasta and beans are cooking together, warm the oil and butter in skillet over medium heat.
Add onion, rosemary, and basil. Sauté until onions are lightly browned, about 8-10 minutes.
When pasta is al dente, drain and transfer to large warm serving bowl. Add browned onion mixture.
Toss gently. Add salt and pepper to taste.
Sprinkle with Parmesan cheese and parsley. Garnish with tomatoes or red pepper if desired.
Nutrition information per serving: 305 calories, 5 g total fat (1.5 g saturated fat), 51 g carbohydrate, 14 g protein, 7 g dietary fiber, 69 mg sodium.
Source: American Institute for Cancer Research, January 15, 2013, Issue # 435
For more food and nutrition information, please contact Kris Bonham, RDN at acac.