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 grams saturated fat) |
Fibre: 13 g |
| Cholesterol: 5 mg |
Protein: 18 g |
| Sodium: 606 mg |
|
Variations: Substitute watercress or baby spinach for the arugula