Cannellini Bean & Tomato Pasta

  • Time: 20-25 minutes
  • Servings: 3
  • Serving Size: 6 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Whole-wheat pasta, uncooked - 75 grams or 2.7 oz (we used linguine)(can replace with chickpea pasta if intolerant to wheat pasta)
  • Arugula (aka rocket, rucola) - 3 small handfuls (60 grams)
  • Hemp seeds - 3 tsp (10 grams)
  • Mozzarella cheese, low moisture, part-skim - 1.5 oz (40 grams)

INGREDIENTS FOR SAUCE:

  • Olive oil or oil from drained sundried tomatoes - 2 tsp (9 grams)
  • Red onion - 1/2 medium (75 grams)
  • Garlic clove - 1 medium (4 grams)(or 1 tsp minced garlic)
  • Grape or cherry tomatoes - 100 grams or 3.5 oz
  • Sundried tomatoes, drained of oil - 25 grams or about 1 oz
  • Cannellini or white navy beans, cooked - 1/2 cup (93 grams)
  • Oregano, dried leaves - 1/2 tsp
  • Sea salt - 1/4 tsp
  • Black pepper, ground - 1/8 tsp
  • Red chili flakes - 1/8 tsp
  • Lemon, juice only - 1/4 medium (12 grams)
  • Water - 2 tbsp

INSTRUCTIONS:

  1. Cook the pasta according to instructions on the package.
  2. Chop the red onion, grate the garlic, and cut the grape tomatoes in halves.
  3. Place half the oil in a pan under medium heat and add the red onion, garlic, and grape tomatoes. Cover and cook for 4-5 minutes or until soft and fragrant.
  4. Transfer to a food processor and add the remaining sauce ingredients (except the remaining oil). Blend thoroughly. Make sure to drain the beans before adding.
  5. Place the same pan under medium heat again and add the remaining oil and the blended sauce.
  6. Add the cooked pasta to the pan and mix it in the sauce for about a minute. Serve with a small handful of argulua, mozzarella and 1 tsp of hemp seeds per serving. Enjoy!

*Note: Divide equally by the listed number of servings. The pasta stays fresh for 2-3 days in the refrigerator. Don't store together with the arugula, only add it when serving.

NUTRITION FACTS per serving:

  • Calories 270
  • Protein 13 grams
  • Carbs 35 grams
  • Fat 10 grams
  • Fiber 6 grams
  • Sugar 4 grams
  • Iron 14% DV
  • Calcium 18% DV
  • Sodium 9% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Make sure that you use whole-wheat pasta. One easy way to tell besides ready the labeling carefully is by checking the nutrition facts. The amount of fiber per serving of 2 ounces (56 grams) needs to be at least 5 grams. If it has less than that, the odds are that it is not whole-wheat. For this recipe, you can also switch the rucola for your favorite leafy green like spinach or kale.

Tags: soy-free, high-fiber, vegetarian, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.