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Bean Bolognese

  Makes 4 servings, about 3/4 cup sauce each
  Prep Time: 40 minutes
  Total Time: 40 minutes
  Ease of Preparation: Easy

 1 14-ounce can reduced sodium, beans, rinsed, divided
 2 tablespoons extra-virgin olive oil 
 1 small onion, chopped
 1/2 cup chopped carrot
 1/4 cup chopped celery
 4 cloves garlic, chopped
 1 bay leaf
 1/2 cup white wine
 1 14-ounce can diced tomatoes
 1/4 cup chopped fresh parsley, divided
 8 ounces whole-wheat fettuccine
 1/2 cup freshly grated Parmesan cheese


1. Put a large pot of water on to boil. Mash 1/2 cup beans with a fork.

2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, until softened, about 10 minutes. Add garlic and bay leaf; cook, until fragrant, about 15 seconds. Add wine; increase heat and boil until most of the liquid evaporates, 3 to 4 minutes.

3. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a simmer and cook, until thickened, about 6 minutes. Add the remaining whole beans; cook, until heated through, 1 to 2 minutes more.

4. Meanwhile, cook pasta according to package directions. Drain.

5. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Nutritional Notes: per serving: 443 calories; 11 g fat (3 g sat, 6 g mono); 9 mg cholesterol; 67 g carbohydrates; 19 g protein; 14 g fiber; 407 mg sodium; 281 mg potassium.

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