Bean Bolognese
Typically, Bolognese is a rich, meaty, slow-cooked pasta sauce. This vegetarian version is just as hearty and satisfying as the classic, without the extra saturated fat. Make it a meal: A crisp green salad, Parmesan breadsticks and a spicy glass of shiraz are perfect accompaniments.
Ingredients
  • 1 14-ounce can salad beans or other beans, (see Tip), 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
Directions
1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. 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 (with 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.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Remove the bay leaf from the sauce. Divide the pasta among 4 bowls. Top with the sauce, sprinkle with Parmesan and the remaining parsley.
Nutrition Information
Per serving
Calories: 445
Carbohydrates: 68g
Fat: 11g
Saturated Fat: 3g
Monounsaturated Fat: 6g
Protein: 19g
Cholesterol: 9mg
Dietary Fiber: 14g
Potassium: 285mg
Sodium: 710mg
Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (25% dv), Magnesium (24% dv), Calcium (20% dv).
SERVES: 4
PREP TIME: 40 minutes
TOTAL TIME: 40 minutes
LEVEL: Easy
MEETS THESE GUIDELINES:
High Fiber
Low Sat Fat
Low Cholesterol
High Calcium
Heart Healthy
RECIPE TIPS:
Westbrae Natural makes a product called Salad Beans, a mixture of chickpeas, kidney and pinto beans, that 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.
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Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.