I've mentioned before that we try to have at least one veggie meal a week. A vegetarian, if not quite a vegan option is a great way to cut the calories, save a little money, not to mention saving the planet!
This pasta and beans dish is a great one pot supper that requires minimum effort. The veg can easily be chopped before hand and cooked off when needed.
The recipe will give 2 generous portions.
• 4 sprays of Fry Light One Cal Spray Oil
• 1 onion. Red or white. Peeled and finely chopped
• 2 cloves of garlic
• 1 teaspoon of chili flakes. A little less if you don't want it too spicy
• 1 teaspoon of Italian seasoning
• 2 medium carrots. Washed, topped, tailed, peeled and roughly chopped
• 1 teaspoon of Italian seasoning
• 2 medium carrots. Washed, topped, tailed, peeled and roughly chopped
• 2 sticks of celery. Washed, topped, tailed and roughly chopped
• 2 medium potatoes. Washed and roughly chopped into cubes
• 1 pint of vegetable stock
• 1 x 400g tin of butter beans (mixed beans or kidney beans would also work.) Drained, rinsed under the cold tap and patted dry.
• 100g wholemeal pasta shapes. Penne or swirls would work.
• 2 ripe tomatoes. Washed and roughly chopped
• parmesan cheese. A couple of shavings.
• 2 ripe tomatoes. Washed and roughly chopped
• parmesan cheese. A couple of shavings.
• a small bunch of parsley, finely chopped and a twist of black pepper to serve
Method
- Heat a large pot over a medium to high heat and add the spray oil. Add the vegetables, chili flakes and Italian seasoning and let them soften for 10 minutes, stirring regularly.
- Add the stock, beans and pasta and stir well to combine. Turn up the heat and bring the pot to the boil for a minute or so. Once it's boiled, reduce the heat and simmer for 20-25 minutes until the pasta and potato is cooked through.
- To serve, transfer to warmed pasta bowls and add the chopped tomato and parmesan shavings.
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