Sweet Pepper, Beans and Broccoli Pasta

Our dietitians' favourite

A delicious vegetarian pasta, ready in just 20 minutes.

  • Prep: 15 min
  • Cooking: 20 min
Yields 4 servings
sweet pepper beans and broccoli pasta

Ingredients

  • 10 oz (300 g) fusili pasta
  • 4 cups (1 L) broccoli sliced
  • 1 tsp (5 mL) butter
  • 3 cloves of garlic minced
  • 1 red bell pepper finely sliced
  • 1/2 tsp (2 mL) chili pepper flakes
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 2 cups (500 mL) Milk
  • 2 tbsp (30 mL) all-purpose flour
  • 1 can (19 oz/540 mL) of red kidney beans or white kidney beans drained and rinsed
  • 3 tbsp (45 mL) white wine vinegar
  • 1/2 cup (125 mL) Canadian Provolone cheese shredded

Preparation

Cook the pasta in boiling, salted water, adding the broccoli 3 minutes before it’s done. Drain and return to pot.

In a non-stick pan, melt butter over medium heat. Sauté red bell pepper, chili pepper flakes, salt and pepper for 3 minutes.

In a bowl, add a little milk to the flour, mixing until it’s a smooth paste. Stir in remaining milk. Pour the flour mixture into the frying pan, together with the beans. Cook, stirring, until the mixture has thickened. Add the pasta with 2 tbsp (30 mL) vinegar. Add pepper and vinegar to taste. Sprinkle with the Provolone cheese.

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Nutrition

Nutritional Information

per serving
Energy: 709 Calories
Protein: 31 g
Carbohydrate: 92 g
Fat: 13 g
Fibre: 11.9 g
Sodium: 635 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 43 % / 474 mg
Vitamin C: 196 %
Folate: 128 %
Selenium: 120 %
Thiamin: 68 %