Pasta with Beans
Beans and pasta represent a harmonious pairing that not only satisfies hunger but also delivers a wealth of nutrition. This combination has a long history across various cuisines, yet it remains a comfortable staple in many households. Beans, whether they are kidney, cannellini or chickpeas, contribute plant-based protein, fibre and essential vitamins.
In terms of culinary versatility, beans and pasta can be adapted to various flavours and styles. From Italian to Mediterranean and beyond, this duo can take on countless forms. For example, adding a simple garlic and olive oil dressing enhances the natural flavours without overwhelming them. Alternatively, you might opt for a rich tomato sauce that envelops both the beans and pasta in a comforting embrace. This adaptability makes it an ideal choice, regardless of dietary preferences.
One classic representation of beans with pasta comes from Italian cuisine: Pasta e Fagioli. In this traditional dish, small pasta shapes such as ditalini mix with borlotti beans in a fragrant broth of tomatoes, garlic, and herbs. Its simplicity is deceptive though! Pasta e Fagioli offers layers of flavour that are both filling and satisfying. This dish exemplifies how minimal ingredients can yield a comforting meal, making it a popular choice during colder months.
For those looking to explore more global variations, one could consider the Latin American stew known as Frijoles Negros con Pasta. This iteration combines black beans with pasta in a spiced broth infused with cumin and coriander. Topped with avocado and fresh coriander, it transforms into a vibrant, nutritious meal. The balance of flavours and textures offers a refreshing take on the traditional bean and pasta combination, demonstrating its adaptability.
Nutritionally, beans and pasta deliver a balanced profile of carbohydrates, protein and fibre. Beans are particularly rich in soluble fibre, which can help lower cholesterol levels and improve gut health. And it you want to take it one step further, when paired with whole grain pasta, the meal's fibre content increases even further, promoting digestive health. This beneficial combination makes it an excellent choice for health-conscious individuals looking to maintain a balanced diet.
Furthermore, beans and pasta offer a cost-effective means of creating nutritious meals. Both ingredients are widely available and typically inexpensive, making them accessible to a range of budgets. This practicality aligns well with modern cooking trends that advocate for sustainability.
Vegetarians and vegans will particularly appreciate the protein source that beans provide in this combination. While pasta generally contains some protein, it often lacks sufficient quantities for those relying solely on plant-based sources. Beans fill that void, making it easier to meet protein needs without resorting to animal products. This makes the dish not just a meal but a viable option for a balanced, plant-based lifestyle.
In addition to their health benefits, beans and pasta are easily customised to include a range of vegetables and spices. Seasonal produce may be added to enhance the dish's flavour and nutritional value. And if you’re feeling extravagant, you can add spices, such as paprika or chili flakes, that can introduce a warming heat, making each preparation distinct and tailored to personal taste.
Saute the chopped onions on olive oil for a few minutes on low heat, then add the drained pinto beans and minced garlic, cover them with vegetable stock and simmer until it starts boiling.
For a non-vegan version, replace with beef stock instead.
Season with salt and pepper, then take off the heat and blend until smooth.
Return back to low heat and stir in the raw pasta and tomato paste and cook for 12-15 minutes while stirring until al-dente. Add hot water in splashes if needed.
Pasta with Beans
Ingredients
Instructions
- Saute the chopped onions on olive oil for a few minutes on low heat, then add the drained pinto beans and minced garlic, cover them with vegetable stock and simmer until it starts boiling.
- Season with salt and pepper, then take off the heat and blend until smooth.
- Return back to low heat and stir in the raw pasta and tomato paste and cook for 12-15 minutes while stirring until al-dente. Add hot water in splashes if needed.
