Pasta e fagioli
A Mediterranean dish called Pastan e Fagioli (Pastan and Beans) that covers 10% of your daily requirements of vitamins and minerals. This recipe is budget-friendly and takes about 45 minutes to make. It is suitable for a vegetarian diet and is ideal to serve as a comforting meal during the winter season.
Ingredients
olive oil
2 Tbsps
great northern beans
425.24 g
vegetable broth
235 ml
water
709.76 ml
marinara sauce
2 small
onion
40 g
whole garlic clove
2
elbow macaroni
105 g
parmigiano reggiano
25 g
red chilli
1 tsp
salt
0.25 tsps
black pepper
1 tsp
fresh parsley
1 Tbsp
Method
- In a large stock pan over medium-high heat, add the olive oil and the onion. Allow the onion to cook until it is tender (about 3 minutes).
- Add the tomato (or marinara sauce) and garlic and incorporate it into the mixture. Cook for just 1-2 minutes (be careful not to burn the garlic).
- Add the vegetable stock, water, salt, pepper and red pepper flakes. Bring this to a boil and then add your pasta. Lower the heat and allow the pasta to cook until its about 3/4 of the way finished (still slightly firm).
- Add your beans and allow the mixture to continue cooking until the pasta is fully cooked (about 10-15 minutes).
- Add the parsley toward the end of your cooking time. Taste and adjust the seasoning as needed.
- Serve in individual bowls with extra parsley as garnish and sprinkle with the Parmesan cheese.
Nutrition:
Carbs
29 g
Fat
6 g
Protein
9 g
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