Black Bean and Tomato Pasta
Tomato and pasta always pair well, and black beans work too! Smoked paprika makes everything taste delicious, and you're getting a good dose of veg heaped in. Don't skip the pine nuts, they really bring it all together!
Ingredients
- 240 g wholewheat pasta (or pea pasta for gluten free)
- 2.5 tbsp rapeseed oil
- 2 medium red onion (peeled & chopped)
- 1 red pepper (deseeded & chopped)
- 1 orange pepper (deseeded & chopped)
- 2 clove garlic (peeled & finely diced)
- 2 medium carrots (peeled if not organic and grated)
- 1 courgette (grated)
- 400 ml tomato passata
- 1 tbsp tomato puree
- 1 can black beans (drained & rinsed)
- 2 tsp smoked paprika
- 0.5 tsp black pepper
- 1 tsp oregano
- 1 tsp basil
- 0.5 tsp chilli powder (optional)
- 50 g pine nuts
- 8 tbsp yoghurt (optional)
Instructions
- Bring a large pan of water to the boil and add in the pasta. Cook as per packet instructions - usually about 25 minutes.
- In a different large pan, heat the oil and then add in the garlic, onion and peppers. Cook for 5 minutes until they are starting to soften.
- Add the grated carrot and courgette and give everything a quick stir.
- Leave to cook for a few minutes, adding a tablespoon of water to the pan if need be to help things from sticking.
- Add the tomato passata and puree, mix it all together, bring to a simmer and then leave on a low heat for 10 minutes.
- For the last 5 minutes of cooking time, add the black beans along with the smoked paprika (add some chipotle chilli or chilli powder too if you like things a bit spicy).
- Stir gently for a minute or so and then serve with the drained pasta and a sprinkle of pine nuts.
Notes
Prep Tips:
This will freeze well, so make a double batch (of the sauce) and then you can just chuck a pot of pasta (or rice) on for a simple dinner another time.
Health Tips:
Don't skimp on the rapeseed oil, it's our main source of fats in this meal and we need them! Healthy dfats are an essential part of our cell walls and membranes and our bodies chemical reactions cannot function roperly without them. Not all fats are equal, but rapeseed has a good mix of fats which are heart healthy and good for inflammation.
Eco Tips:
Rapeseed oil is pretty much the only one that is grown and bottled here in the UK (from those lovely yellow fields that cover our landscape in the spring). Get an organic Uk version 🙂 Preferably cold pressed to reduce the processing.
NUTRITION: Amount and (% RDA)
Calories: 553kcal (28%)Carbohydrates: 84g (28%)Protein: 20g (40%)Fat: 19g (29%)Saturated Fat: 2g (13%)Trans Fat: 1gSodium: 61mg (3%)Potassium: 1271mg (36%)Fiber: 11g (46%)Sugar: 12g (13%)Vitamin A: 7657IU (153%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 6mg (30%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin C: 101mg (122%)Vitamin E: 6mg (40%)Vitamin K: 26µg (25%)Calcium: 97mg (10%)Copper: 1mg (50%)Folate: 197µg (49%)Iron: 7mg (39%)Manganese: 4mg (200%)Magnesium: 208mg (52%)Phosphorus: 415mg (42%)Selenium: 46µg (66%)Zinc: 4mg (27%)
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