alive logo

Tomato Cannellini Bean Pasta

Serves 6


    Pasta with a simple sauce is likely a weekly, even daily, staple in most homes with little ones. This plant-based dish may not include meat, but protein is still high on the list. The puréed cannellini beans add a thick, creamy texture to the sauce, as well as protein. Paired with lentil pasta, this dish will provide flavour and your kids’ daily portion of protein.


    Sweet fact

    Did you know that adding a little sweetener to tomato dishes brings out the natural flavour of tomatoes?


    Tomato Cannellini Bean Pasta


      • 1 Tbsp (15 mL) extra-virgin olive oil
      • 2 garlic cloves, peeled and crushed
      • 28 oz (796 mL) can diced tomatoes with Italian seasoning
      • 14 oz (398 mL) can cannellini beans, drained and rinsed
      • 1 tsp (5 mL) white vinegar
      • 1/4 tsp (1 mL) salt
      • 1/2 tsp (2 mL) monk fruit sweetener
      • 1/2 lb (227 g) box red lentil penne


      Per serving:

      • calories234
      • protein13 g
      • total fat 3
        • sat. fat0 g
      • total carbohydrates 41 g
        • sugars0 g
        • fibre6 g
      • sodium31 mg



      In medium saucepan, heat oil over medium heat. Add garlic, cooking for 30 seconds. Add tomatoes with their juice and bring to a low boil (approximately 5 minutes). Add beans, let simmer for 20 minutes. During this time, cook pasta according to package instructions. Use immersion blender to purée sauce right in saucepan. Transferring to a blender also works. Once tomatoes and beans are puréed, add vinegar, salt, and monk fruit sweetener. Cook an additional 2 minutes to combine all flavours. Sauce is ready to be tossed with pasta.


      If you plan to freeze any of the sauce, let cool and store in freezer-safe container to be enjoyed later.



      SEE MORE »
      Fig and Goat Cheese Breakfast Flatbreads with Mint and Pumpkin Seeds

      Fig and Goat Cheese Breakfast Flatbreads with Mint and Pumpkin Seeds

      Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.