Vegetarian Pasta Bolognese Recipe
Vegetarian Pasta Bolognese

 

by EatingWell

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.

Vegetarian Pasta Bolognese Recipe

Makes 4 servings, about 3/4 cup sauce each.

Active Time: 40 minutes

Total Time: 40 minutes

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.

Recipe Nutrition:

Per serving: 443 calories; 11 g fat (3 g sat, 6 g mono); 9 mg cholesterol; 67 g carbohydrate; 19 g protein; 14 g fiber; 739 mg sodium; 502 mg potassium.

Nutrition Bonus: Vitamin A (70 percent daily value), Vitamin C (25 percent dv), Magnesium (24 percent dv), Calcium (20 percent dv).

3 1/2 Carbohydrate Serving(s)

Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1 lean meat, 1 1/2 fat

Vegetarian Pasta Recipe, Italian Pasta Recipe

Available at Amazon.com: The French Kitchen Cookbook: Recipes and Lessons from Paris and Provence

 

More GOURMET RECIPES ...

Subscribe

Receive our Gourmet Recipes by email by subscribing here


More RECENT RECIPES ...

Other Recipes  

 

More RECIPES ...

 

Article: Copyright © 2014, Tribune Content Agency

"Vegetarian Pasta Bolognese"

 

World-renowned chefs with an extraordinary passion for food share their passion on iHaveNet.com. These chefs make great cooking easier than imagined. Each gourmet recipe features expert advice and an easy-to-make recipe. Exactly what you need to transform your home cooking from acceptable to delectable

 

 

job title, keywords, company, location