ITALIAN INSPIRED PASTA WITH
MAINE WHITE BEANS & VEGGIES
This classic Italian dish is usually served as a soup. Here we prepare it as a nutritional luncheon dish. Feel free to vary the veggies and kinds of beans. Let your imagination run wild!
3 ounces olive oil
3 cups onion, chopped (about 1 pound)
3 celery pieces with leaves, chopped
3 cups broccoli, chopped (about 1 pound)
3 sweet bell peppers, seeded and chopped
6 or more garlic cloves, peeled and chopped
3 – 15 ounce cans chopped Italian plum tomatoes and juice
1.5 pounds whole wheat pasta (penne is a good shape) cooked until al dente
4.5 cups cooked Maine white beans
Sea salt and fresh pepper
1 tablespoon fresh rosemary, minced
2 tablespoons dried basil
1 tablespoon dried sage
1 teaspoon red pepper flakes (optional)
Freshly grated Parmesan cheese
Heat the oil in a large pan on top of the stove over moderate heat. Add the onions and cook until they start to soften. Add the garlic, celery and sweet bell pepper and cook until they start to soften. Stir in the chopped tomatoes and juice, basil, broccoli, sage, rosemary and red pepper flakes. Pour into a hotel pan. Stir in the pasta. Stir in the beans and heat thoroughly in a 350 degree oven, adding water if necessary. Taste and season to taste with sea salt and fresh pepper and more herbs if necessary. Serve with freshly grated Parmesan cheese. Makes about 25 servings.
Nutritional analysis per serving: 205 calories, 8 grams protein, 35 grams carbohydrates, 4 grams fat, (0 grams trans fat), 250 mg. sodium, 5.5 grams fiber. Nutritional bonus: Good source of Vitamin C, thiamin, and folate.
Cheryl Wixson’s Kitchen is a non-profit organization dedicated to teaching people the joys and benefits of healthy eating and cooking utilizing regional products while supporting a sustainable environment. For more recipes, visit our website at:
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