Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Protein Packed Pasta
Beans are a Vegetarian dream! They are rich in dietary fiber, iron and a good source of plant-based protein; a great meat alternative that makes any dish a lot heartier and healthier. While our Italian inspired recipe may be straightforward and uncomplicated, there is nothing simple about the way the ingredients come together to create a well-balanced, nutrient-dense meal. Our Tuscan White Beans with Pasta is packed with plant protein, vitamin-rich vegetables and a fiber-filled, complete protein pasta. Bean pastas are naturally gluten-free and are higher in protein and fiber than wheat-based noodles, which helps promote a feeling of fullness. We love using white beans in our meatless recipes for their innate ability to absorb the flavors and seasonings of the other ingredients as they simmer together. When we cook them with the garlic, onion and broth in this recipe, the beans are infused with mouth-watering tastes and aromas. The white wine and mushroom stock enhances the vibrant veggies with a savory coating and makes a thick and silky pasta sauce. Delicious and nutritious, our Tuscan White Beans with Pasta is a heavenly taste of Tuscany without the travel!
Nutrient Booster: Chickpea Pasta
We love a pasta that tastes great AND offers nutritional value. Our Tuscan White Beans with Pasta recipe uses Banza chickpea pasta, a protein-packed pasta made from chickpeas! This protein-powered pasta has a terrific texture for use in all of your favorite noodle dishes and it provides a higher amount of protein and fiber compared to its wheat-based alternatives. Chickpea pasta is naturally gluten-free and vegetarian, making it a perfect choice for those who have food intolerances or dietary restrictions. Our Tuscan White Beans with Pasta recipe offers delicious nutrition in a noodle!
Make Your Best Bite
Beans are an excellent source of vegetable and plant-based protein and often make the best bites for those who follow a vegetarian diet. You don’t always need to follow a recipe to make great tasting, nutritious, and satisfying meals. Sometimes the most delicious dishes are created using simple, healthy ingredients, often leftover from another recipe like this one. That’s why we love beans, because they are so versatile and easy to include in everyday meals and snacks. Add beans to omelets, smoothies, soups and salads. Mash them, puree them, or eat them on their own for a boost of plant protein. If you are looking for more recipe inspiration, check out our Italian Pasta Salad and Spaghetti Squash with Cannellini Beans–trendy ideas for this on-trend food ingredient.
Tuscan White Bean Pasta
- 2 tablespoons olive oil
- 8 ounces Banza Cavatappi, or another bean-based pasta
- 1 small onion, diced
- 2-4 cloves garlic, minced
- 8 ounces portobello mushrooms
- 2 cups broccoli florets
- 6 ounces dry white wine
- 6 ounces mushroom stock, or vegetable broth
- 1/2 cup thinly sliced sun-dried tomatoes
- 1/2-1 teaspoon crushed red pepper flakes
- 1 (15 ounce) can cannellini beans, drained and rinsed
- 1/4 cup pecorino romano cheese, or nutritional yeast
- Using a 6-8 quart pot, add 4 quarts water and a dash of salt and bring to a boil. Add 1 teaspoon olive oil and pasta to the pot, stir, and cook following package directions. Drain and save about 1/2 cup of water and set aside.
- In a large saucepan over medium-high heat add 1 tablespoon + 2 teaspoons of olive oil and diced onion and sauté until translucent. Add minced garlic, mushroom and broccoli. Cook until soft, stirring often, for 5-7 minutes. Add the white wine, mushroom broth, sun-dried tomatoes and red pepper flakes to the saucepan. Bring to a boil. Let simmer until liquid is reduced by about half, stirring occasionally. If the mixture is thick add up to ¼ cup of pasta water. Add cannellini beans, pasta and 1/4 cup pasta water to the mixture. Combine together. Add Parmesan cheese or nutritional yeast, if desired, and season with sea salt & pepper. Serve warm.
Serving size: 4, Calories: 425, Fat: 11.5 grams, Saturated fat: 1 gram, Carbohydrates: 60 grams, Sugar: 11 grams, Sodium: 300 milligrams, Fiber: 15 grams, Protein: 22.5 grams, Cholesterol: 0 milligrams