Vegetarian Pasta Bolognese
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
Vegetarian Pasta Bolognese Recipe Steps
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.
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
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Article: Copyright © 2017, Tribune Content Agency
"Vegetarian Pasta Bolognese"
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