It can be hard to find quick, easy dinner meals that the whole family, which is why our Tuscan White Beans with Pasta and Garlic is a perfect solution! It takes less than 30 minutes (from start to finish) to get this dish on the table, which makes it an ideal go-to recipe when you don’t feel up to cooking. Along with its easy preparation, this recipe is also full of solid nutrition thanks to the cannellini beans, which are high in fiber, protein, magnesium, and copper. These beans are also a good source of iron, which is an important nutrient for vegetarians and vegans to consume in order to maintain a healthy diet (1). So go ahead and partake in this nutritionally dense recipe–with all of the health benefits and delicious flavor combinations present, this dish is sure to bring a smile to everyone’s faces!
Tuscan White Beans with Pasta and Garlic
- 2 tablespoon olive oil
- 12 oz. penne pasta (gluten-free or whole wheat)
- 1 small onion, diced
- 4-6 garlic cloves, minced
- 8 oz portabella mushrooms, roughly chopped
- 1 head of broccoli, chopped into florets
- 6 oz dry white wine
- 6 oz mushroom stock (mushroom bouillon cube or vegetable broth could also be used)
- ½ cup diced sundried tomatoes
- ½-1 teaspoon crushed red pepper flakes
- 2- 15oz cans of cannellini beans
- ¼ cup Pecorino Romano Cheese or nutritional yeast, optional
- Bring a 6-8 quart pot of salted water to a boil.
- Add 1-teaspoon olive oil and pasta, stir and cook until done. Drain and set aside.
- In a large saucepan over medium-high heat add 1 tablespoon + 2 teaspoons of olive oil and diced onion and sauté until translucent.
- Add minced garlic, mushroom and broccoli. Cook until soft, stirring often, for 5-7 minutes.
- Add the white wine, mushroom broth, sundried tomatoes and red pepper flakes to the saucepan. Bring to a boil.
- Let simmer until liquid is reduced by about half, stirring occasionally. If the mixture is thick add up to ¼ cup of water.
- Add cannellini beans and the pasta to the liquid. Combine together.
- Add Parmesan cheese or nutritional yeast, if desired, and season with sea salt & pepper.
- Serve warm.
Nutrition analysis is with nutritional yeast
Serving size: 6 Calories: 446 Fat: 6 g Saturated fat: 1 g Carbohydrates: 78 g Sugar: 3 g Sodium: 257 mg Fiber: 20 g Protein: 18 g Cholesterol: 0 mg
(1) Cannellini Bean. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87