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


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


  1. In large pot of boiling salted water, begin cooking fettuccine according to package directions.
  2. 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.
  3. When pasta is ready, scoop 1/2 cup (125 mL) of cooking water into bean mixture. Drain pasta.
  4. 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.
  5. 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

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