Food

Beans ‘n’ Greens Pasta

Beans and greens make a filling sauce for pasta with a good amount of protein and fibre.

Another cheap, tasty, and filling recipe that’s also speedy to boot. Beans and greens make a great and nutritious sauce for pasta with a good amount of protein and fibre. It’s also endlessly customizable. Substitute whatever greens are in season (or even frozen greens) for the kale and whatever beans you have on hand. Change up the spicing too to suit your taste!

Ingredients

  • 1 lb pasta (really whatever shape you have… I like short shapes with grooves to catch the sauce and I’ll often use whole wheat)
  • 2 tbsp olive oil
  • 4-5 cloves garlic, minced
  • 1 tsp capers
  • 1 tsp chili flakes (less if you don’t like heat)
  • 1 tsp fennel seeds (omit if you don’t want that sausage-y taste)
  • 1 tsp dried oregano
  • 1 head black kale or other dark leafy green, washed and leaves sliced into ribbons and stems finely chopped
  • 1/2 cup white wine
  • 2 340ml cans of beans, drained and rinsed (I used white cannellini beans)
  • 1 340 ml can diced or crushed tomatoes
  • 1 tbsp miso paste
  • 1/4 cup nutritional yeast (optional but adds a nice cheesy flavour)
  • Salt and pepper to taste
  • Fresh herbs (optional)

Method

  1. Get the water going for the pasta. That can cook while you prep the sauce. DO NOT add oil to the water but salt it well. Cook the pasta a few minutes shy of the package directions. You want it a little firmer than al dente because we’re going to finish cooking it in the sauce.
  2. While that’s going, heat the olive oil in a saucepan over medium heat. Add the garlic when the oil is shimmering and cook until golden but not browned. Add the capers, chili flakes, fennel seeds, and oregano and cook for a couple minutes more or until fragrant.
  3. Add the kale and saute until wilted and bright green. Add the white wine and simmer until the liquid has reduced by half.
  4. Add the beans and tomatoes to the pan along with a pinch of salt. Give it a stir and bring to a boil, then reduce to a simmer.
  5. Add the miso paste and, if using, nutritional yeast. Let simmer for 5-10 minutes until the sauce has thickened up a bit. You can mash some of the beans with your spoon to make the sauce creamier. Season with salt and pepper to taste.
  6. Once the pasta is done, drain it and add it directly to the sauce in the pan. Stir to coat evenly and cook for a couple minutes or until the pasta has finished cooking to your desired consistency. Top with chopped fresh herbs, if you like.

2 comments on “Beans ‘n’ Greens Pasta

  1. Definitely an amazing blog 🙂

    Like

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