Whole Wheat Pasta with Cannellini Beans
A hearty, Mediterranean-inspired pasta dish that's both simple and satisfying. Tender whole-wheat pasta is tossed with protein-rich cannellini beans, sweet cherry tomatoes that burst in the pan, and fragrant fresh basil.
For 4 servings
Cook the pasta.
Bring a large pot of water to a rolling boil. Add 1 tablespoon of salt, then add the whole-wheat pasta. Cook according to package directions until al dente. Before draining, reserve about 1 cup of the starchy pasta water.
TIPCooking the pasta al dente is key, as it will cook a little more when tossed with the sauce.Sauté the aromatics.
While the pasta cooks, heat the olive oil in a large skillet or pan over medium heat. Add the sliced garlic and cook for about 1 minute until fragrant, being careful not to let it brown.
Cook the cherry tomatoes.
- Add the halved cherry tomatoes to the skillet with the garlic.
- Season with a pinch of salt.
- Cook for 5-7 minutes, stirring occasionally, until the tomatoes soften and start to burst, creating a light sauce.
TIPGently press on some of the tomatoes with the back of a spoon to help them release their juices.Add the cannellini beans.
Stir the rinsed and drained cannellini beans into the tomato mixture. Cook for another 2 minutes until the beans are heated through.
Combine pasta with the sauce.
- Add the drained pasta to the skillet with the tomato and bean sauce.
- Pour in about 1/2 cup of the reserved pasta water.
- Toss everything together gently until the pasta is well-coated. The starchy water will help the sauce cling to the pasta.
Finish and serve.
Remove the skillet from the heat. Stir in the fresh basil and most of the grated Parmesan cheese. Season with black pepper to taste. Divide among four bowls, garnish with the remaining Parmesan, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't discard the pasta water! It's full of starch and helps create a silky, cohesive sauce that coats the pasta beautifully.
- 2Use fresh basil for the best flavor. Dried basil won't provide the same fresh, aromatic quality.
- 3For a perfect texture, rinse and drain the canned beans well to remove any metallic taste from the canning liquid.
- 4Feel free to add a pinch of red pepper flakes with the garlic for a little bit of heat.
Adapt it for your goals.
Gluten free
Substitute the whole-wheat pasta with your favorite gluten-free pasta variety. Cook according to package instructions.
veganVegan
Omit the Parmesan cheese or replace it with a plant-based Parmesan alternative to make this dish fully vegan.
high proteinHigh protein
For an extra protein boost, add grilled chicken breast, shrimp, or another can of beans to the dish.
quickQuick
To save time, use pre-minced garlic and start boiling the pasta water as you gather your other ingredients.
Why this is on our healthy list.
Rich in Plant-Based Protein
Cannellini beans are an excellent source of plant-based protein and fiber, which helps with muscle maintenance and keeps you feeling full and satisfied.
High in Fiber
The combination of whole-wheat pasta and beans provides a significant amount of dietary fiber, which is essential for digestive health and blood sugar regulation.
Source of Complex Carbohydrates
Whole-wheat pasta offers complex carbohydrates that provide sustained energy, unlike the quick spike from refined pasta.
Contains Antioxidants
Cooked cherry tomatoes are rich in lycopene, a powerful antioxidant linked to a reduced risk of certain diseases. Garlic and basil also provide beneficial plant compounds.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides complex carbohydrates and fiber from the whole-wheat pasta, plant-based protein from the cannellini beans, and vitamins and antioxidants from the tomatoes and basil.
