Pasta e fagioli

    55 minutes

    The unbeatable bean is a great low-fat, high-fibre protein source that's rich in folate (and other B vitamins) as well as minerals, including iron, potassium and magnesium.

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    Serves: 4 

    • 3 teaspoons olive oil
    • 1 onion, diced
    • 1 carrot, halved lengthways and cut into 5mm slices
    • 1 red capsicum, diced
    • 3 cloves garlic, crushed
    • 1 cup canned no-added-salt chopped tomatoes
    • 1/2 cup chopped fresh basil
    • Salt
    • Freshly ground black pepper
    • 3 cups cooked red kidney beans
    • 1½ cups chicken stock
    • 125g wagon wheel pasta
    • 1/2 cup grated Parmesan cheese

    Preparation:15min  ›  Cook:40min  ›  Ready in:55min 

    1. Heat the oil in a medium saucepan over moderate heat. Add the onion, carrot, capsicum and garlic and cook for 7 minutes or until the onion is soft. Stir in the tomatoes, basil, and salt and pepper to taste, and cook for 5 minutes or until some of the tomato liquid has evaporated.
    2. Stir in the beans, stock and 3 cups water. Bring to the boil, reduce to a simmer, cover and cook for 15 minutes or until the beans are beginning to break up and thicken the liquid. With the back of a spoon, mash a quarter of the beans against the side of the saucepan.
    3. Return to the boil, add the pasta and cook, uncovered, for 10 minutes or until the pasta is firm-tender. Serve topped with Parmesan.

    Did you know?

    Beans and other legumes, such as lentils and peas, are considered the best protein sources in the plant kingdom. They are also filling, flavourful and inexpensive.

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