Vegetarian Pasta Sauce with Kidney Beans and Whole Wheat Pasta
Elevate your pasta night with this hearty and nutrient-packed Vegetarian Pasta Sauce with Kidney Beans and Whole Wheat Pasta! This wholesome recipe combines the earthy goodness of protein-rich kidney beans with a medley of sautéed vegetables, including onions, carrots, and celery, simmered in a rich tomato base infused with dried oregano, basil, and a hint of red pepper flakes for gentle heat. The addition of whole wheat pasta ensures a fiber-filled, satisfying meal that's as delicious as it is nutritious. Perfect for a quick weeknight dinner, this recipe comes together in just 45 minutes and is easily customizable with optional Parmesan cheese for an added layer of savory flavor. Garnish with fresh parsley and serve up a bowl of comfort that’s both healthy and irresistibly tasty!
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Recipe Information
Ingredients
- 12 ounces Whole wheat pasta
- 2 tablespoons Olive oil
- 1 medium, diced Yellow onion
- 3 minced Garlic cloves
- 1 medium, diced Carrot
- 1 medium, diced Celery stalk
- 14 ounces Canned diced tomatoes
- 2 tablespoons Tomato paste
- 15 ounces Canned kidney beans
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoons Crushed red pepper flakes
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 teaspoon Sugar
- 2 tablespoons, chopped Fresh parsley
- 0.25 cup, grated Parmesan cheese (optional)
- 0.5 cup Water or vegetable broth
Instructions
Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to the package instructions until al dente. Drain and set aside.
While the pasta is cooking, heat olive oil in a large saucepan over medium heat.
Add diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Add the canned diced tomatoes, tomato paste, and water or vegetable broth. Stir to combine.
Rinse and drain the canned kidney beans. Add them to the saucepan along with dried oregano, dried basil, crushed red pepper flakes, salt, black pepper, and sugar.
Stir well, bring the sauce to a gentle simmer, and reduce the heat to low. Cover and let it cook for 15-20 minutes, stirring occasionally, to allow the flavors to develop.
Taste the sauce and adjust seasonings as needed.
If desired, use a wooden spoon to mash some of the kidney beans against the side of the pan to create a thicker consistency.
Serve the sauce over the cooked whole wheat pasta. Garnish with chopped fresh parsley and grated Parmesan cheese, if using.
Enjoy your hearty and nutritious Vegetarian Pasta Sauce with Kidney Beans!
Nutrition Facts
Calories |
360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 954 mg | 41% | |
| Total Carbohydrate | 51.0 g | 19% | |
| Dietary Fiber | 12.5 g | 44% | |
| Total Sugars | 8.8 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 195 mg | 15% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 792 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
