Bean Bolognese

One of the hardest things I've been dealing with as a flexitarian is trying to come up with enough grains.  Fresh fruits and vegetables, as well as dairy sources, are easy enough to work in to my diet.  But grains... I was never very good about it before, and now I find it even harder.  Grains are so easy to skip when most of what I eat is raw.  Raw grains aren't very easy to eat, and I just don't take much time to cook.

So.

I went searching today for something that was both healthy and grain-based.  Bonus if it was interesting.  And that's when I found this recipe, from Cook This, Not That.  Enter: Bean Bolognese.

I ate a few bites so the layers would be more visible.
Also, my not smart cell phone takes terrible pictures.

Ingredients

1 14-ounce can salad beans, (see Shopping Tip) or other beans, rinsed, divided

2 tablespoons extra-virgin olive oil

1 small onion, chopped

1/2 cup chopped carrot

1/4 cup chopped celery

1/2 teaspoon salt

4 cloves garlic, chopped

1 bay leaf

1/2 cup white wine

1 14-ounce can diced tomatoes

1/4 cup chopped fresh parsley, divided

8 ounces whole-wheat fettuccine

1/2 cup freshly grated Parmesan cheese

Preparation

1.  Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2.  Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. 

4.  Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. 

5.  Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. 

6.  Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
7.  Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
8.  Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Tips & Notes

Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. If you can't find it, substitute a can of your favorite beans.

About the wine: if you're used to cooking without it, you won't even miss it.

Next time I make this, I think I'll add a bit more spice to the pasta water, and maybe to the sauce as well.  I found both of them too bland for my liking.  Maybe a little Cajun seasoning (a favorite of mine, as you might know from previous recipes), or something else with a little kick.

Nutrition (per Cook This, Not That)

Per serving: 443 calories; 11 g fat ( 3 g sat , 6 g mono ); 9 mg cholesterol; 67 g carbohydrates; 19 g protein; 14 g fiber; 707 mg sodium; 281 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (25% dv), Magnesium (24% dv), Calcium (20% dv).