One-Pot White Bean Pasta
A one-pot white bean pasta with tomatoes and spinach that cooks in 30 minutes, costs about two dollars a serving and keeps you full without meat.
Ingredients
| penne pasta | 340 g |
| white kidney beans, drained and rinsed | 1 can (540 mL) |
| diced tomatoes | 1 can (796 mL) |
| yellow onion, diced | 150 g |
| garlic, minced | 3 cloves |
| baby spinach | 70 g |
| grated parmesan cheese | 35 g |
| olive oil | 30 mL |
| dried basil or Italian seasoning | 5 mL |
| salt | 3 mL |
| black pepper | 1 mL |
| water | 750 mL |
Steps
- 1Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4 to 5 minutes until soft.
- 2Stir in the garlic, dried basil, salt, pepper and red pepper flakes if using, and cook for 1 minute until fragrant.
- 3Add the diced tomatoes with their juices, the water and the dry penne. Stir well and bring to a boil.
- 4Reduce to a steady simmer, cover, and cook for 12 to 14 minutes, stirring every few minutes so the pasta does not stick, until the penne is tender and most of the liquid has been absorbed.
- 5Stir in the white kidney beans and cook for 2 minutes to heat through.
- 6Turn off the heat, add the spinach and stir until it wilts into the sauce.
- 7Stir in the parmesan, taste and adjust the salt, and serve with extra parmesan on top.
White kidney beans bring plant protein and a solid dose of soluble fibre, the kind that forms a gel in your digestive tract and helps carry cholesterol out of the body rather than back into circulation. That same fibre slows digestion, which is a large part of why a bean-based dinner sits differently from a plain pasta one and why you are less likely to feel wiped out an hour after eating. The rest of the pot pulls its weight too. Tomatoes contribute lycopene and vitamin C, spinach adds folate, iron and vitamin K, and because the meal is built on beans and vegetables rather than fatty meat, it stays naturally low in saturated fat. The link between white beans and heart health is mostly this combination: more fibre and less saturated fat in the same bowl.
A cosy, filling pasta dinner that cooks in a single pot and comes in at roughly $2.20 a serving. The white beans do the work meat usually does, adding protein and fibre so this one-pot white bean pasta keeps you full through the evening rather than sending you back to the fridge at nine.
Can You Make Budget Pasta Swaps or Prepare It Ahead?
Easily, and this is where the recipe earns its place in a tight week. The most useful budget pasta swaps are a can of lentils or chickpeas in place of the white beans, whatever short pasta shape is on sale instead of penne, and frozen spinach in place of fresh, stirred in a couple of minutes earlier so it has time to thaw through.
A spoonful of pesto at the end lifts it if you have some open. A parmesan rind dropped in with the tomatoes adds depth for free if you have been saving one.
Leftovers keep in the fridge for three or four days and reheat well with a splash of water to loosen the sauce. If you like this style of cooking, the black bean and sweet potato tacos work on the same principle, and the turkey and chickpea stuffed peppers are a good option when you want something slower on a Sunday. For a lighter summer plate, there is also the lentil salad with feta and lemon.
Frequently Asked Questions About One-Pot Pasta
Can you cook pasta directly in tomato sauce?
Yes, and this one-pot white bean pasta relies on it, provided there is enough liquid. Canned tomatoes with their juices plus 750 mL of water gives 340 g of penne what it needs to cook through in 12 to 14 minutes. Stir every few minutes so the pasta does not catch on the bottom of the pot.
Is this recipe suitable for a vegetarian diet?
Yes. The dish is vegetarian as written. To make it vegan, replace the parmesan with a plant-based hard cheese or 15 mL of nutritional yeast, both of which add the savoury note the parmesan provides. Check the label if you avoid animal rennet.
How much protein is in a serving?
A serving contains roughly 20 grams of protein, coming mainly from the white kidney beans, the pasta and the parmesan. Combined with about 10 grams of fibre per serving, that is what makes a meatless pasta dish filling enough to work as a main course.
Can you freeze one-pot pasta?
It freezes acceptably rather than brilliantly, since cooked pasta softens further on thawing. If you plan to freeze it, cook the penne a minute or two short of tender. Freeze in portions for up to two months and reheat gently with a splash of water.
Where Can You Get Help Building Meals Like This?
If you are trying to eat better on a tight grocery budget, or you are managing cholesterol or blood pressure and want meals that work with you rather than against you, a registered dietitian can build a plan around food you actually want to eat. You can find and book a dietitian or nutritionist near you on Medimap.
For more budget-friendly, heart-healthy cooking, browse the Medimap Health Hub.
This article is for general information only and is not medical advice. It is not a substitute for diagnosis or treatment from a qualified healthcare provider. If you have questions about your health, speak with a doctor or another regulated health professional. In an emergency, call 911.