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Creamy Butter Bean Pasta Sauce

Creamy Butter Bean Pasta Sauce

Benefits:
Fibre – this meal is high in fibre. Fibre is fermented in the bowel and helps protect against colon cancer.
Pine Nuts contain Vitamin E – Vitamin E is an important antioxidant, which helps to prevent damage to body cells and improves the longevity of red blood cells. Pine nuts – can go rancid easily because of their high fat content. For this reason, it’s best to store them in an air-tight container in the refrigerator where they will keep for several months.

ingredients

Preparation

minutes

250g fettuccine
1 tablespoon olive oil
1 clove garlic, crushed
1 brown onion, diced
300g can butter beans, drained and rinsed
2 tablespoons flour
2 cups soy or dairy milk
¼ cup grated Parmesan cheese
¼ cup lemon juice
¼ cup chopped fresh basil
2 large courgettes, sliced and steamed
1 cup broccoli, steamed
¼ cup pine nuts, toasted

how to

Cooking

minutes

Cook pasta according to instructions on the packet.
Heat oil in a frypan and sauté garlic and onion until golden.
Add butter beans and stir until heated through.
Combine flour and milk.
Place butter bean mixture, parmesan cheese, lemon juice and milk in blender and puree until smooth.
Pour bean puree back into frypan, add chopped basil and steamed vegetables. Bring to boil, reduce heat and simmer until mixture slightly thickens.
Drain fettuccine and stir through sauce. Serve immediately sprinkled with pine nuts.

per serve

Serves

people

1820 kilojoules (430 calories), Protein 17g, Fat 13g, Saturated Fat 2g, Carbohydrate 59g, Sugars 6g, Sodium 340mg, Potassium 540mg, Calcium 110mg, Iron 3mg, Fibre 9g.