Bean Bolognese

Ingredients

• 1 14-ounce can salad beans or other beans (see TIP, rinsed, divided)
• 2 Tbsp expeller-pressed extra-virgin olive oil
• 1 small organic onion, chopped
• ½ cup chopped organic carrot
• ¼ cup chopped organic celery
• ½ tsp salt
• 4 cloves organic garlic, chopped
• 1 bay leaf
• ½ cup white wine
• 1 14-ounce can organic diced tomatoes
• ¼ cup chopped fresh parsley, divided
• 8 ounces whole-wheat fettucine
• ½ cup freshly grated organic Parmesan cheese

Directions

1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes (with juices), 2 Tbsp parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Remove the bay leaf from the sauce. Divide the pasta among 4 bowls. Top with the sauce, sprinkle with Parmesan and the remaining parsley.



TIP: Westbrae Natural makes a product called Salad Beans, a mixture of chickpeas, kidney and pinto beans, that adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.

Nutrition Facts

Serving size: about ¾ cup sauce each. Per serving: 445 calories; 11 g fat (3 g sat, 6 g mono); 9 mg cholesterol; 68 g carbohydrate; 19 g protein; 14 g fiber; 710 mg sodium; 285 mg potassium. 3½ Carbohydrate Servings.

Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (25% DV), Magnesium (24% DV), Calcium (20% DV)

Exchanges: 3½ starch, 1½ vegetable, 1 lean meat, 1½ fat