Fettuccine with white beans, arugula and carrots (meatless meal)
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Makes: 4 servings
Complex carbohydrates come from whole grains, legumes, and starchy vegetables, all of which play starring roles in this rustic pasta dish. Learn more about Carbohydrates
Ingredients
| 8 oz | whole wheat fettuccine | 250 g |
| 1 tsp + 2 tbsp | extra-virgin olive oil | 35 mL |
| 1 tsp | minced garlic, or more to taste | 5 mL |
| 1 | white beans can (19 oz/540 mL) drained and rinsed | 1 |
| 3 medium | Carrots (peeled and coarsely grated or julienne) | 3 medium |
| 1/2 tsp | salt | 1 mL |
| 8 cups | washed, stemmed, and torn arugula)(about 2 bunches) | 2 L |
| 1 tbsp | fresh lemon juice | 15 mL |
| 1/2 cup | parmigian reggiano cheese (freshly grated) | 125 mL |
Directions
- In large pot of boiling salted water, begin cooking fettuccine according to package directions.
- Meanwhile, in large skillet, heat 1 tsp (5 mL) oil over medium-high heat. Add garlic and cook, stirring, until fragrant and just beginning to colour, about 30 seconds. Add beans, carrots and salt and stir until heated through, about 2 minutes.
- When pasta is ready, scoop 1/2 cup (125 mL) of cooking water into bean mixture. Drain pasta.
- Add arugula, lemon juice and remaining 2 tbsp (30mL) oil to bean mixture and stir until arugula is wilted, about 2 minutes. Add drained pasta to skillet and stir until juices have nearly evaporated, about 3 minutes longer.
- Serve topped with cheese.
Nutrients per Serving
| Calories | 436 |
| Carbohydrate | 70 g |
| Fat | 10 grams fat (0 g saturated fat) |
| Fibre | 13 g |
| Protein | 18 g |
| Cholestrol | 5 mL |
| Sodium | 606 mg |
Variations: Substitute watercress or baby spinach for the arugula
