Bean Bolognese

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. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds.
3. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. 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 min.
4. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
5. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
6. 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

A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can’t find it, substitute a can of your favorite beans.

Per serving: 443 calories; 11 g fat (3 g saturated fat, 6 g mono unsaturated fat); 9 mg cholesterol; 67 g carbohydrates; 19 g protein; 14 g fiber; 739 mg sodium; 502 mg potassium

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

Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1 lean meat, 1 1/2 fat

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Contributed by: EatingWell.com