If you think the only way to prepare beans is in a slow cooker with some ham hock, onions and horseradish, fried potatoes and a big chunk of cornbread, think again. There are so many varieties of beans that can be prepared in endless ways, they could never get boring – a great thing considering their many health benefits.
Cannellini beans are white kidney beans that are used often in Italian cooking and are wonderful in soups, salads and main courses too. Not only are beans high in protein they are good sources of dietary fiber too.
While beans are considered an “incomplete” protein because they lack some essential amino acids that are found in other protein sources like meats, chicken, fish, eggs and milk products, their health benefits should not be discounted.
If you want to convert beans into a complete protein, serve them in conjunction with brown rice, whole wheat, nuts, seeds, peas or corn.
The following recipe uses whole wheat pasta and beans together for a meal that is rich in protein. Fresh herbs, grape tomatoes and Parmesan give this pasta color and a nutty, salty bite.
Find canned or dried cannellini beans at Reasor’s or other local grocery stores.
White Bean Pasta with Herbs, Tomatoes and Parmesan
- 1/2 pound whole wheat shell pasta or any other small whole wheat pasta
- 2 (15 oz.) cans cannellini beans (rinsed and drained)
- 2 tablespoons olive oil
- 1 large yellow onion, sliced very thin
- 2 teaspoons fresh rosemary, finely chopped
- 1/4 teaspoon fresh basil, finely chopped
- 1/4 cup Parmesan cheese, grated
- 2 tablespoons fresh parsley, chopped
- 1 pint grape tomatoes, halved
Directions
Cook pasta according to package directions. When cooking time is halfway through, add beans. While pasta and beans are cooking together, sauté the veggies.
Heat oil in a large skillet over medium heat. Add onion, rosemary and basil. Sauté until onions are lightly browned about 8-10 minutes.
When pasta is al dente, drain and transfer to a large serving bowl. Add onion mixture; toss gently. Add salt and pepper to taste. Sprinkle with Parmesan and parsley. Garnish with tomatoes and serve immediately.
Makes 6 servings
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