Creamy White Bean and Tomato Pasta
Description:
This hearty and creamy white bean and tomato pasta is a comforting, protein-packed, and dairy-free meal that comes together in under 30 minutes. Blending white beans into the tomato sauce adds a luxurious creaminess while keeping it healthy and vegan-friendly. It’s perfect for a quick weeknight dinner or meal prep.
Ingredients (Serves 4):
Pasta:
12 oz (340g) pasta (penne, rigatoni, or fusilli work well)
Salt, for boiling water
Sauce:
1 tbsp olive oil
1 small onion, diced
3–4 garlic cloves, minced
1 can (15 oz) diced or crushed tomatoes
1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
1 tbsp tomato paste
1 tsp dried basil
1 tsp dried oregano
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste
½ cup vegetable broth (or water)
1 tbsp lemon juice or balsamic vinegar (for brightness)
Optional Garnish:
Fresh basil or parsley
Nutritional yeast or vegan parmesan
Instructions:
Cook the Pasta:
Bring a large pot of salted water to a boil.
Cook the pasta according to package directions until al dente.
Drain and set aside. Reserve ½ cup of pasta water.
Make the Sauce Base:
Heat olive oil in a large skillet over medium heat.
Add diced onion and cook for 5–6 minutes until translucent
Stir in garlic and sauté for 1 minute until fragrant.
Build the Sauce:
Add tomato paste and stir for 1 minute to caramelize slightly.
Pour in crushed tomatoes, basil, oregano, red pepper flakes, salt, and pepper.
Simmer for 5–7 minutes to let the flavors meld.
Add White Beans:
Add white beans and vegetable broth.
Simmer for 2–3 minutes to soften the beans.
Blend for Creaminess:
Transfer the sauce to a blender (or use an immersion blender).
Blend until smooth and creamy.
Return the sauce to the skillet and stir in lemon juice or vinegar.
Combine Pasta and Sauce:
Add the cooked pasta to the sauce.
Stir well to coat, adding reserved pasta water as needed to loosen.
Garnish and Serve:
Serve hot with fresh herbs and optional vegan cheese.
Nutritional Information (Per Serving):
Nutrient Amount
Calories ~410 kcal
Protein ~16 g
Carbohydrates ~58 g
Fat ~9 g
Fiber ~11 g
Sugar ~6 g
Sodium ~480 mg
(Based on standard ingredients; varies with brand and substitutions.)
Time Required:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Frequently Asked Questions (FAQ):
Q1: Can I use dry beans instead of canned?
A: Yes, soak and cook about ¾ cup of dry white beans to yield ~1.5 cups cooked (equal to 1 can).
Q2: Is this recipe vegan and gluten-free?
A: It is vegan. To make it gluten-free, simply use gluten-free pasta.
Q3: How can I add more vegetables?
A: Add spinach, kale, or zucchini to the sauce before blending, or stir in sautéed mushrooms or bell peppers.
Q4: Can I make this ahead?
A: Absolutely. It stores well in the fridge for up to 4 days. Reheat with a splash of water or broth.
Q5: What protein options can I add?
A: Try adding grilled tofu, tempeh, or a sprinkle of hemp seeds for extra protein.