White bean pasta pot with tomatoes and herbs

Makes 4 servings

There is beneficial protein in beans and enjoying them as part of a meal that includes whole grains like pasta makes a quick, easy dinner during the week. Change up the kinds of beans and use the large variety available canned or dried and rehydrated.

Ingredients

• 1 tbsp (15 mL) extra virgin olive oil
• 6 plum tomatoes, diced
• 4 cloves garlic, minced
• 3 tbsp (45 mL) each chopped fresh oregano and basil
• 2 cups (500 mL) cooked white beans
• 1/2 tsp (2 mL) grated lemon rind
• 1 tbsp (15 mL) lemon juice
• 1 box (375 g) whole wheat penne or rotini pasta
• 1/4 cup (50 mL) grated parmesan cheese

Directions

1. In large nonstick skillet heat oil over medium heat. Add tomatoes, garlic, 2 tbsp (25 mL) each of the oregano and basil and cook for about 5 minutes or until tomatoes start to soften. Add beans, lemon rind and juice and cook, stirring occasionally for about 8 minutes or until slightly thickened.
2. Meanwhile, in pot of water, cook pasta for about 12 minutes* or until tender but firm. Drain and add to skillet and toss to combine with sauce. Add half of the cheese and remaining oregano and basil; stir to coat.
3. Sprinkle with remaining cheese before serving.

*Check package directions for recommended cooking times because it depends on the brand and shape of the pasta for perfect taste every time.

Nutrition information per serving

• Calories: 511
• Protein: 25 g
• Fat: 7 g
  • Saturated fat: 2 g
  • Cholesterol: 5 g
• Carbohydrates: 93 g
  • Fibre: 17 g
• Sodium: 136 mg
• Potassium: 732 mg

Developed by Emily Richards, P.H. Ec. ©The Heart and Stroke Foundation.

Posted March 2008.