Skinny Fennel Bean Tomato Pasta Bake
Try this Skinny Fennel Bean Tomato Pasta Bake recipe.
Try this Skinny Fennel Bean Tomato Pasta Bake recipe.
- sea salt and pepper to taste
- 3 garlic cloves finely chopped
- 1 leaf
- 2.5 cups uncooked pasta (i used fusilli)
- 1 large fennel
- 1 x 400g tin butter beans drained
- 450 g cherry tomatoes halved
- 2/3 teaspoon onion granules (a little more than half a teaspoo
- 4 tablespoons white wine
- 2 tablespoons olive oil (plus more for drizzling)
- a little oregano (1.5 teaspoon) and finely grated
- Carbohydrate 13.7215382352941 g
- Cholesterol 0 mg
- Fat 0.390367647058824 g
- Fiber 4.85057340180173 g
- Protein 2.05540191176471 g
- Saturated Fat 0.0246225 g
- Serving Size 1 1 portion (167g)
- Sodium 93.8148382352941 mg
- Sugar 8.87096483349239 g
- Trans Fat 0.301895147058824 g
- Calories 55 calories
Step-by-step
- Preheat the oven to 400 F/ 200 C/ gas mark 6.
- Prepare a large, moderately shallow casserole dish.
- Cook the pasta with the bay leaf in salted water al dente. Drain and reserve the water (approx. ½ a cup). Set aside.
- While the pasta is cooking prepare the rest of the ingredients. Cut the fennel into quarters and slice thinly.
- In a large frying pan heat up 2 tablespoons of oil, add the garlic and fennel and fry over a medium heat for 5 minutes, stirring often.
- Add the wine, 250g of the tomatoes (a little more than half), onion granules, season to taste and cook for further 5 minutes, stirring occasionally.
- Add the beans and stir through.
- Tip the cooked pasta and vegetable mixture into the casserole dish, add the water from cooking the pasta, stir well and dot with the remaining tomatoes, open side up.
- Sprinkle a little oregano and grated parmesan over the top, drizzle with olive oil (2-3 tablespoons) and bake for 20 minutes.
- Serve with more cheese (optional) and freshly chopped parsley, as a vegetarian main dish.
Skinny Fennel Bean Tomato Pasta Bake: A Weeknight Winner
As a busy working mom, I'm always on the lookout for quick, healthy, and delicious weeknight dinners. This Skinny Fennel Bean Tomato Pasta Bake has become a staple in our household. It's surprisingly simple to make, packed with flavor, and leaves me feeling satisfied without the guilt of a heavy, carb-loaded meal. The best part? It's incredibly versatile. I often adjust the ingredients based on what's in my fridge, and it always turns out wonderfully.
The beauty of this recipe lies in its simplicity. It's not about fancy techniques or obscure ingredients; it's about fresh, wholesome produce coming together in a harmonious blend of flavors. The fennel adds a subtle anise-like sweetness that perfectly complements the savory tomatoes and hearty beans. The pasta provides a comforting base, and the parmesan cheese adds a touch of salty richness that elevates the dish to new heights. I often find myself making a double batch, as leftovers are just as delicious the next day – perfect for a quick lunch or dinner on the go.
Why This Recipe Works:
- Speed and Efficiency: This bake comes together quickly, making it ideal for busy weeknights. While the pasta cooks, you can prep the vegetables and sauce, streamlining the entire process.
- Flavorful Simplicity: The combination of fennel, tomatoes, beans, and herbs creates a well-balanced and satisfying flavor profile that's both comforting and sophisticated.
- Health Conscious: This recipe is a lighter take on traditional pasta bakes, making it a guilt-free option for those watching their calorie intake. It's packed with vegetables and protein, keeping you full and energized.
- Versatility: Feel free to experiment with different types of pasta, beans, and herbs. Add some spinach or mushrooms for extra nutrients and flavor. Substitute different types of tomatoes based on your preference or what's in season.
- Make-Ahead Potential: The components of this dish can be prepared ahead of time. You can chop the vegetables and even partially cook the sauce in advance, reducing your prep time on the night you plan to bake.
Tips and Variations:
- Pasta Choice: I prefer fusilli, but any short pasta shape works well. Consider using whole wheat pasta for added fiber.
- Bean Variety: Cannellini beans or chickpeas are excellent substitutes for butter beans.
- Spice it Up: A pinch of red pepper flakes adds a nice kick to the dish.
- Add Some Greens: Sautéed spinach or kale adds a boost of nutrients and enhances the overall flavor.
- Cheese Options: Experiment with different cheeses such as mozzarella, ricotta, or goat cheese.
This Skinny Fennel Bean Tomato Pasta Bake isn't just a recipe; it's a testament to the simplicity and satisfaction of fresh, wholesome ingredients. It's a dish I've perfected over time, adjusting it to fit my family's needs and preferences. I hope it becomes a regular fixture on your dinner table too. It's the kind of recipe that makes you feel good about what you're eating, leaving you energized and ready to tackle the rest of your day. Whether you're a busy professional, a stay-at-home mom, or simply someone who appreciates a delicious and healthy meal without the fuss, this recipe is sure to become a favorite.
So, gather your ingredients, preheat your oven, and get ready to enjoy a flavorful and satisfying weeknight meal that's both good for you and incredibly delicious! I guarantee it'll become a family favorite in no time!
