Felt like having pasta e fagioli-style but with a twist of my own ingredients. Bought a can of red kidney beans, a small can of chopped tomato, 1 carrot, 1 bunch asparagus, a small tub tomato paste, and using my leftover 1/4 onion.

“Carrot and asparagus are nutritious vegetables that are often roasted or sautéed together. Carrots are rich in beta-carotene and dietary fiber, promoting eye health, immune function, and digestion. Asparagus acts as a prebiotic, supports gut health, and provides folate and vitamin K, along with antioxidants that combat oxidative stress and inflammation.”

“Canned red beans and chopped canned tomatoes are affordable, shelf-stable ingredients that serve as a nutritious base for dishes like chilis and pastas. They are pre-cooked, saving preparation time, while red beans provide dietary fiber and protein for blood sugar control and lower cholesterol. Canned tomatoes enhance nutrient absorption, particularly lycopene, which supports heart health. Together, they offer essential vitamins and minerals for healthy meals.”

Glad to have simple, healthy meal, and that is delicious. Let’s cook!!!

Ingredients

150 g macaroni
3 stalks asparagus, cut to bite size
1 carrot, sliced
1/2 canned red kidney beans, 200g drained and rinsed
1 small canned chopped tomato
2 Tbs tomato paste
2 Tbs minced garlic
1/4 onion, chopped finely, use food blender
1 Tsp dried oregano
1/2 Tsp dried basil
salt
black pepper
oil
1 c reserved pasta water or vegetable stock; or use 1/2 c each

Method

Drain and rinse 200g red kidney beans. Sliced carrot fairly thin to cook through quickly, and cut to bite sized asparagus. Bring a pot of 1 Tbs salt and enough water to a boil. Add the macaroni and the sliced carrots. Cook for about 6-8 minutes or until the pasta is mostly al dente, then drain, making sure to reserve 1 c of pasta water or use vegetable stock.

Heat 2 Tbs oil in a large saucepan over medium heat. Then add onion and garlic, and cook for 1-2 minutes until soft. Next add asparagus and cook for 5 minutes until they are slightly softened but still vibrant. Now add tomato paste and chopped tomatoes. Stir for 1-2 minutes to let the tomato paste caramelize slightly and release its flavour.

Pour in 1/2 c reserved pasta water, 1/2 c vegetable stock, oregano, and basil. Season with salt and pepper. Bring to a gentle simmer, reduce the heat, and let it cook for about 10 minutes so the flavours blend. In the last 8 minutes, add in red kidney beans, macaroni, and carrots. Stir everything together until macaroni is nicely coated and heated through. Cook for 2-3 more minutes. Taste sauce, and season with salt and pepper if needed. If it’s too thick, add a splash of water or extra vegetable stock. Then remove from heat and serve hot. Enjoy with a glass of Merlot red wine!!!

Note: Cooking both vegetables: carrot and asparagus with a healthy fat like olive oil actually increases their nutrient absorption. Heat breaks down the cell walls in carrots to release more beta-carotene, while the fat helps your body absorb the fat-soluble vitamins (like vitamins A, E, and K) present in both vegetables.

Drain and Rinse Beans: Canned beans can be high in added sodium. Rinsing them can reduce their sodium content by up to 40%. Look for canned tomatoes and beans that feature “no added salt,” “no added sugar,” or “low-sodium” on the label for the healthiest option.

https://helenscchin.com/2018/06/10/macaroni-red-beans-and-vegetables/

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