The Culinary World, with Chef James - Bean Bolognese

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Bean Bolognese

EatingWell.com

Makes 4 servings, about 3/4 cup sauce each
Total Time: 40 minutes
Ease of Preparation: Easy
Cuisine: Italian
Health: High Fiber, Low Sat Fat, Low Cholesterol, High Calcium, Heart Healthy

Typically, Bolognese is a rich, meaty, slow-cooked pasta sauce. This vegetarian version is just as hearty and satisfying as the classic, without the extra saturated fat. Make it a meal: A crisp green salad, Parmesan breadsticks and a spicy glass of shiraz are perfect accompaniments.

1 14-ounce can salad beans or other beans (see Tip), rinsed, divided
2 tablespoons extra-virgin olive oil
1 each small onion, chopped
1/2 cup choppedcarrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
1 each 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

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

Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes (with juices), 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.

Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain. 4: Remove the bay leaf from the sauce. Divide the pasta among 4 bowls. Top with the sauce, sprinkle with Parmesan and the remaining parsley.

Nutrition: (Per serving)

Calories: 445
Carbohydrates: 68
Fat: 11
Saturated Fat: 3
Monounsaturated Fat: 6
Protein: 19
Cholesterol: 9
Dietary Fiber: 14
Potassium: 285
Sodium: 710
Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (25% dv), Magnesium (24% dv), Calcium (20% dv).

Related Links:

Catalan Sauteed Polenta & Butter Beans
www.eatingwell.com/recipes/catalan_polenta.html

More Recipe Collections from Eating Well.com
www.eatingwell.com/recipes/collections.php

This news arrived on: 02/27/2007

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