Beans are an excellent source of protein and fiber. They are also very affordable. For a new way to try beans, check out this recipe for white bean pasta. Use this as a side dish with grilled chicken, or eat it as a light lunch with a side of fresh, green veggies.
- 1/2 lb. whole-wheat ditalini (use any small whole-wheat pasta)
- 2 (15 oz.) cans no salt added cannellini beans (rinse and drain if salt added)
- 1 Tbsp. olive oil
- 1 tsp. butter
- 1 large onion, sliced very thin
- 2 tsp. fresh rosemary, chopped fine
- 1/4 tsp. dried basil
- Salt and freshly ground pepper to taste
- 1/4 cup Parmesan cheese, grated
- 2 Tbsp. fresh parsley, chopped (1 tsp. dried may be substituted)
- Cherry tomatoes or red pepper slices, optional
Cook pasta according to package directions, but halfway through cooking time (about 5-6 minutes) add beans.
While pasta and beans are cooking together, warm oil and butter in skillet over medium heat. Add onion, rosemary and basil. Sauté until onions are lightly browned, about 8-10 minutes.
When pasta is al dente, drain and transfer to large warm serving bowl. Add browned onion mixture. Toss gently. Add salt and pepper to taste.
Sprinkle with Parmesan cheese and parsley. Garnish with tomatoes or red pepper if desired. Serve immediately.
Makes 6 servings.
Per ¾ cup serving: 305 calories, 5 g total fat (1.5 g saturated fat), 51 g carbohydrate, 14 g protein, 7 g dietary fiber, 69 mg sodium.
Recipe from the American Institute for Cancer Research.