Beany ‘cheesy’ pasta bake

How’s 2019 treating you so far? You may be sticking with a determination to lose weight, or trying out Veganuary or similar plant-based eating programme. It could be you’ve started training for a marathon or half marathon (yay go for it!) or been stuck in bed with one of the nasty winter bugs going around and just want some comfort food.

Good news – todays recipe will hit the spot with all of these situations, and more – like you just want something super tasty for dinner!

One of the wonderful things about eating whole-foods is the focus is not on one nutritional element – the protein, fat or carbohydrate content. Rather, it’s on how all  the constituent elements work together as a team and provide the right balance of nutrients for over all health. With no refined products, this dish is full of lovely fibre, making it filling, satisfying and something your gut will just love. Because, as researchers are discovering, gut health is key to overall health, including weight management, mental wellness plus prevention and management of chronic health problems.

So although this dish contains pasta, it doesn’t make it the devil incarnate as some ‘low-carb’ enthusiasts might declare. Wholegrains retain more of the original beneficial elements like complex carbohydrates that feed friendly gut bacteria, slow release energy to power your body’s processes and even proteins, minerals and, in some forms, essential fatty acids. If you have a gluten sensitivity, then rather than wheat-based pasta, choose brown rice or other gluten-free options (but take care it’s not too refined).

If you’re trying plant-based for the first time, I’m sure you’ve already been asked ‘where do you get your protein from?’. Beans are a fantastic source of plant-based protein. But because whole-foods have more than one macronutrient, they also contain complex fibre and other nutrients too. Nuts are another great protein source, as well as fats, as is tofu. So there’s plenty here, no chance of missing out.

On top of all that, this recipe is full of delicious vegetables, packed with minerals, vitamins and phytonutrients. All these nutrients support the body right at cellular level, maintaining your internal equilibrium but also helping you to heal and then stay well. So if you’ve been feeling a bit under the weather or you’re training hard, these nutrients will work together to help you feel great.

Ultimately, though, the key thing about this dish is that it tastes absolutely delicious. And after all, isn’t that really what we get out of eating? It is for me! There’s no joy in eating dull, bland food no matter how ‘good’ it’s supposed to be. Whole plant foods retain their wonderful flavours, so even if you’re restricted in some way, ‘on a diet’, have food intolerances, a health problem or training for an event, you never have to miss out on taste!

So why not give this one a go this week? To help you get more from the recipes, you’ll notice I’ve changed the format so you can adjust number of servings or print it out – no more sticky fingers on the iPad screen. Hope it works well for you! Don’t forget to let me know how you get on.

Print Recipe
Beany 'cheesy' pasta bake
Course Main Dish
Servings
hungry people
Ingredients
  • 1 onion diced
  • 2 sticks celery diced
  • 2 small carrots diced
  • 1 red pepper diced
  • 1 clove garlic finely diced
  • 4 medium mushrooms chopped
  • 2 tablespoons tomato puree
  • 1 teaspoon dried oregano
  • 1 pinch dried chilli flakes
  • 4 florets broccoli chopped
  • 400 grams tin borlotti beans rinsed and drained
  • 150 grams whole-wheat pasta or gluten free alternative
  • salt and pepper
For the sauce
  • 75 grams cashew nuts soaked in hot water for 10 minutes
  • 100 grams silken tofu
  • 1 teaspoon dijon mustard
  • 1 tablespoon nutritional yeast
  • 1 clove crushed garlic (optional)
Course Main Dish
Servings
hungry people
Ingredients
  • 1 onion diced
  • 2 sticks celery diced
  • 2 small carrots diced
  • 1 red pepper diced
  • 1 clove garlic finely diced
  • 4 medium mushrooms chopped
  • 2 tablespoons tomato puree
  • 1 teaspoon dried oregano
  • 1 pinch dried chilli flakes
  • 4 florets broccoli chopped
  • 400 grams tin borlotti beans rinsed and drained
  • 150 grams whole-wheat pasta or gluten free alternative
  • salt and pepper
For the sauce
  • 75 grams cashew nuts soaked in hot water for 10 minutes
  • 100 grams silken tofu
  • 1 teaspoon dijon mustard
  • 1 tablespoon nutritional yeast
  • 1 clove crushed garlic (optional)
Instructions
For the pasta and beany sauce
  1. Bring a large pan of water to the boil and add the dried whole-wheat pasta. Pop on the lid, turn down the heat and cook on a gentle boil for 20 minutes until al dente. Turn off the heat, leave to rest in the pan for a couple of minutes then drain and keep warm in the pan until the beany sauce is ready.
  2. To make the beany sauce, heat a couple of tablespoons of water in the bottom of a large non-stick pan and sauté the onion, celery, carrots and red pepper until soft, around 5 minutes. Add the garlic and mushrooms and cook for another couple of minutes.
  3. Mix the tomato puree with 50ml of water. Add the oregano, chilli flakes and diluted tomato puree to the pan and stir well. Simmer for 5 minutes on a low heat then add the chopped broccoli florets and beans along with a little salt and pepper. Continue to cook on a low heat for up to 10 minutes until all the veggies are cooked and soft.
  4. Add the cooked, drained pasta to the pan and stir well to ensure its all covered with the beany sauce.
For the 'cheesy' sauce
  1. Drain the cashews and place in a blender with the rest of the ingredients. Add enough water to cover then blend until smooth. Add more water if it's too thick. Taste and add more flavourings as needed.
To finish off
  1. Pre-heat the grill to high. Tip the pasta beany sauce into a large serving dish. Pour the cheesy sauce over the top - there will be a lot but that's ok as you want it to create a good layer. Place under the grill for 5 minutes to brown, then remove and serve straight away - a green salad on the side will finish it off perfectly!

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