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Tuesday, September 10 2013

Fiber-rich beans stand in for the beef and pork in this surprisingly rich-tasting vegetarian take on pasta Bolognese. Without the meat, the dish has only a third of the fat and 80 percent less saturated fat. To make the perfect meal, serve with a peppery arugula salad and warm, crusty Italian bread.



Bean Bolognese
Recipe from 
Yield: 4 servings, about 3/4 cup sauce each
Prep Time: 40 mins
Total Time: 40 mins
  • 1    14 ounce can  salad beans, (see Shopping Tip) or other beans, rinsed, divided
  • 2    tablespoons   extra-virgin olive oil
  • 1      small onion, chopped
  • 1/2   cup   chopped carrot
  • 1/4   cup   chopped celery
  • 1/2   teaspoon   salt
  • 4      cloves garlic, chopped
  • 1      bay leaf
  • 1/2   cup   white wine
  • 1    14 ounce can  diced tomatoes
  • 1/4   cup   chopped fresh parsley, divided
  • 8    ounces   whole-wheat fettuccine
  • 1/2   cup   freshly grated Parmesan cheese
Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.
Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.

nutrition information
Per Serving: cal. (kcal) 443, Fat, total (g) 11, chol. (mg) 9, sat. fat (g) 3, carb. (g) 67, Monosaturated fat (g) 6, fiber (g) 14, pro. (g) 19, vit. A (IU) 3401, vit. C (mg) 15, sodium (mg) 707, Potassium (mg) 281, calcium (mg) 202, Vegetables () 2, Starch () 4, Lean Meat () 1, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 12:06 pm   |  Permalink   |  Email