"Whole Wheat"
Pasta Fagiolo e Verdura Sauce
100% Fat Free



Whole Wheat Pasta with a Cannellini Bean and Vegetable Sauce

Pasta.. so satisfying, so hearty and so comforting. But sometimes it leaves me feeling full and heavy, unable to move, unable to keep my buttons done, even a little sleepy!

So I have been experimenting with whole grain, rice and spelt pasta's, even forgoing the sauteing of my garlic and onions in oil first. I mentioned in the previous post the theory of food combining. So I wondered how satisfying a sauce could be without the addition of olive oil, to keep this a carbohydrate/vegetable only dish. No fats included.. yes that means I even tried this without a dousing of Parmesan. Call me crazy.. I know, what am I thinking.. I'm Italian.. right!! O.k., so I made this very authentic Italian tasting.. but fat free.

Ingredient List

Whole Wheat Fusili Pasta
(or semolina pasta of your choice)
2 Cloves Garlic
1 Medium Vidalia Onion or Sweet if you can't find Vidalia's (very tasty onion)
2 Large Cans (27 oz size) crushed un-seasoned tomatoes (like Contadina)
1 14oz. can regular tomato sauce no additives
1 small can tomato puree (Contadina)
2 14 oz. Cans “Cannellini” Beans plus there juices
(if you can’t find Cannellini beans, Great Northern white beans are an ok alternative)

Seasonings;
Fresh Ground Black Pepper to taste
Salt to taste
4 Sprigs Fresh Oregano washed and chopped (off the stock)
4 Sprigs Fresh Thyme washed and chopped (off the stock)
Red Pepper Flakes ½ teaspoon
1 – 2 teaspoons liquid hot sauce.. like Tapatia
2 Teaspoons Italian Dried herbs for more kick
1 ½ cups Dry White Wine
1 Red Bell Pepper thinly sliced
1 Green Bell Pepper thinly sliced
1 Yellow Bell Pepper thinly sliced
*Water (drizzles) to add if sauce becomes to thick while cooking for an hour

Directions

I started with roasting my garlic and onions on my grill in a tin foil pouch. I kept the heat pretty low so as not to burn them. The steam and heat really brought out the moisture and the natural oils in the garlic. Next in a large sauce pot I heated up the tomato sauce.. I like to use Contadina puree and crushed tomatoes with no additional flavors.
I also added two cans cannellini beans with the liquid. There is no fat in these beans but the starch in the liquid really adds beautiful texture to the sauce. I added my seasonings.. fresh ground black pepper, salt, fresh oregano and thyme, red pepper flakes, a liquid hot sauce.. what's up with all this heat.. it definitely adds to the final flavors for sure! I thinly sliced red, green and orange bell peppers and also added them to the sauce. When the onions and garlic were done roasting I roughly chopped them and added them as well. I used around 1 cup or so of dry white wine and let it all come to a soft boil. Then I turned down the heat and simmered on low for around 1 hour. Close to the end I added some dried herbs.. basil and oregano, it just gives an extra boost of flavor. Simmer for an additional 10 minutes.
Within the last 20 minutes before the sauce is ready I cook my whole wheat fusilli pasta till aldente. Only cook in salted water.. I never add oil to the water when cooking dried pasta. When your pasta is done, reserve the water for adding to your sauce and pasta mix. This ALWAYS adds more body and flavor to your dish.

My family of skeptics was amazed.. I even made them first try it without the Parmesan cheese. Although I was totally cool with their need for Parmesan.. I was actually o.k. without it and 100% enjoyed this fat free very authentic tasting Whole Wheat Pasta Fagiole and Vegetable Sauce!

I hope you try this, or your own fat free version and let me know how you like it..
Ciao, abbracci e baci!
Laurie

2 comments:

The Food Hunter said...

what a great idea...thanks for trying it out first and letting us know. I'll be making it for sure!

Joanne said...

I can't believe this is fat free! It looks so delicious and it's so great that it's good for you as well!