Bean Bolognese

4.8

(18)

17 Reviews

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.

Carolyn Malcoun

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 cups pasta & 11/2 cups sauce

Nutrition Profile:

Healthy Aging Healthy Immunity High-Fiber Vegetarian High-Protein Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

1 14-ounce can salad beans, (see Shopping Tip) or other beans, rinsed, divided
2 tablespoons extra-virgin olive oil
1 small onion, chopped
½ cup chopped carrot
¼ cup chopped celery
½ teaspoon salt
4 cloves garlic, chopped
1 bay leaf
½ cup white wine
1 14-ounce can diced tomatoes
¼ cup chopped fresh parsley, divided
8 ounces whole-wheat fettuccine
½ cup freshly grated Parmesan cheese

Directions

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.

Tips

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.

Originally appeared: EatingWell Magazine, December 2006

Nutrition Facts (per serving)

442	Calories
11g	Fat
68g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup pasta & about 3/4 cup sauce
Calories 442
% Daily Value *
Total Carbohydrate 68g	25%
Dietary Fiber 13g	47%
Total Sugars 9g
Protein 18g	36%
Total Fat 11g	14%
Saturated Fat 3g	14%
Cholesterol 9mg	3%
Vitamin A 3509IU	70%
Vitamin C 16mg	18%
Folate 48mcg	12%
Sodium 767mg	33%
Calcium 179mg	14%
Iron 5mg	28%
Magnesium 94mg	22%
Potassium 507mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Bean Bolognese

Ingredients

Directions

Tips

Nutrition Facts (per serving)

Related Articles