Pasta & Beans

Tuesday, May 11, 2010

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
• 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.
• a small bunch of parsley, finely chopped and a twist of black pepper to serve

  1. 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.
  2. 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.
  3. To serve, transfer to warmed pasta bowls and add the chopped tomato and parmesan shavings.

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