Italian White Bean and Pasta Stew (Plus 40 More Bean Recipes!)
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5.0
69 reviews
Excellent
Italian White Bean and Pasta Stew (Plus 40 More Bean Recipes!)
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Whether you're entertaining or relaxing, this recipe hits the spot.
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Ingredients
- 2 tablespoons extra virgin olive oil, plus more for drizzling
- 3 medium shallots*, diced
- 3 garlic cloves, finely chopped
- 1 sprig fresh rosemary (optional but recommended)
- 1 bay leaf
- 1 dried red chili pepper (can substitute with ¼ to ½ teaspoon red pepper flakes)
- 1 (15-ounce/440g) can cannellini beans, drained, rinsed and divided into 2 equal portions**
- 1/4 cup (60 mL) creamy plant-based milk, such as oat milk or “lite” coconut milk
- 2 tablespoons nutritional yeast
- 1/2 of a medium lemon, zested, then juiced
- 1 tablespoon white or yellow miso paste (optional)**
- 1/4 teaspoon kosher salt, plus more to taste
- Freshly cracked black pepper to taste
- Half of a (28-ounce/795g) can of whole peeled tomatoes
- 3 cups (720 mL) water
- 6 ounces (168g) of short pasta, such as orecchiette, ditalini, macaroni, etc.
- Flat-leaf Italian parsley, chopped (optional; for serving)
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Instructions
- Crush the whole peeled tomatoes by hand, reserving the juices. Use half of the 28-ounce/795g can.
- Bring a medium saucepan to medium heat and add the 2 tablespoons extra virgin olive oil. Once the oil is hot, add the shallots and season with a pinch of salt, cook, stirring often to prevent them from browning, until soft and translucent, about 4-6 minutes. Add the garlic and cook for another 2-3 minutes until soft and golden, again stirring often.
- Add the rosemary sprig, bay leaf, and dried chili pepper (or red pepper flakes). Cook, stirring until fragrant, about 30 seconds.
- Once the aromatics have cooked down, add the crushed tomatoes and half of the cannellini beans. Season to taste with salt and cook, stirring occasionally, until the tomatoes have thickened slightly and are starting to turn jammy, 6-8 minutes
- While the tomatoes are cooking, make the white bean puree. Add the remaining half of the cannellini beans to a food processor. Add the plant-based milk, nutritional yeast, lemon zest, lemon juice, miso paste (if using), 1/4 tsp kosher salt and black pepper to taste. Blend until the mixture is completely pureed and smooth. Taste for seasonings, adding more salt or lemon juice as needed.
- Once the tomatoes have cooked down, add the 3 cups (720 mL) water and the white bean puree to the saucepan. Increase the heat to medium-high and bring to a rapid simmer. Add the pasta and cook, stirring every few minutes to prevent it from sticking, until the pasta is al dente and the sauce has thickened, 12 to 16 minutes, depending on your pasta variety. The finished dish should be creamy and soup-like. Remove the chili pepper, rosemary and bay leaf and season with salt and black pepper to taste.
- Divide between 2 or 3 bowls and drizzle with more extra virgin olive oil and black pepper on top. Garnish with chopped parsley, if using.
Notes
- * If you don’t have shallots, use 1 medium yellow onion.
- ** You’ll add half of the beans whole to the soup, and use the other half in the puree.
- *** If you don’t have miso paste, omit and add a bit extra salt to taste, or a splash of soy sauce or tamari.
- **** You’ll use only half of the 28-ounce can; reserve the rest for another soup, pasta sauce, chili, or stew. You’ll need to crush the tomatoes by hand, and include the juices. If you don’t have canned whole peeled tomatoes, you can use 1 (14-ounce) can diced or stewed tomatoes.
Nutrition Information
Show Details
Calories
474kcal
(24%)
Carbohydrates
78g
(26%)
Protein
20g
(40%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Sodium
834mg
(35%)
Potassium
477mg
(14%)
Fiber
12g
(48%)
Sugar
7g
(14%)
Vitamin A
191IU
(4%)
Vitamin C
10mg
(11%)
Calcium
170mg
(17%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 474 kcal
% Daily Value*
| Calories | 474kcal | 24% |
| Carbohydrates | 78g | 26% |
| Protein | 20g | 40% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 834mg | 35% |
| Potassium | 477mg | 10% |
| Fiber | 12g | 48% |
| Sugar | 7g | 14% |
| Vitamin A | 191IU | 4% |
| Vitamin C | 10mg | 11% |
| Calcium | 170mg | 17% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
69 reviews
Excellent
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