Vegetarian White Bean 'Alfredo' with Linguine

Health score
17%
Vegetarian White Bean 'Alfredo' with Linguine
30 min.
6
466kcal

Suggestions


Indulge in a creamy, comforting bowl of Vegetarian White Bean 'Alfredo' with Linguine that’s sure to impress both vegetarians and meat-lovers alike! This delightful dish comes together in just 30 minutes, making it perfect for a weeknight dinner or a leisurely lunch with friends and family.

Imagine the rich, velvety sauce enveloping perfectly cooked linguine, all while being both nutritious and satisfying. The foundation of our Alfredo sauce is made from creamy soy milk and protein-packed navy beans, creating a luscious texture that rivals traditional Alfredo. The addition of crisp asparagus not only brings a pop of color but also a fresh crunch that elevates the dish to new heights.

What’s more, this dish is not only delicious but also offers a wholesome option for those looking to incorporate more plant-based meals into their diet. With about 466 calories per serving, it makes for a guilt-free indulgence that doesn’t skimp on flavor. Perfectly season it with salt and freshly cracked black pepper to enhance its taste, and you’ll be left wanting more!

So, why not try your hand at this delightful Vegetarian White Bean 'Alfredo'? With its rich flavors and quick preparation time, it’s bound to become a favorite in your household. Enjoy every bite of this creamy masterpiece!

Ingredients

  • cup asparagus cut into 1/2-inch pieces
  • 0.3 cup butter 
  • cloves garlic minced
  • cups navy beans rinsed cooked drained
  • 16 ounce linguine pasta 
  • servings salt and pepper black to taste
  • 1.5 cups soy milk 

Equipment

  • sauce pan
  • pot
  • potato masher

Directions

  1. Fill a large pot with lightly salted water, and bring to a boil over high heat. Cook pasta in boiling water, stirring occasionally, until the pasta has cooked through, about 11 minutes.
  2. Drain well.
  3. Meanwhile, melt the butter in a large saucepan over medium heat. Stir in the garlic, and cook until golden brown, about 5 minutes.
  4. Add 2/3 cup of the beans and 1/2 cup of soy milk; mash with the back of a spoon or a potato masher to create a thick paste. Stir in the remaining soy milk to create a thick sauce.
  5. Mix in the remaining beans and asparagus; simmer until asparagus is tender. Season to taste with salt and pepper. Toss pasta with the sauce, and serve.

Nutrition Facts

Calories466kcal
Protein14.83%
Fat20.11%
Carbs65.06%

Properties

Glycemic Index
37.8
Glycemic Load
27.28
Inflammation Score
-7
Nutrition Score
20.113912727522%

Flavonoids

Isorhamnetin
1.27mg
Kaempferol
0.31mg
Myricetin
0.02mg
Quercetin
3.15mg

Nutrients percent of daily need

Calories:466.47kcal
23.32%
Fat:10.4g
16%
Saturated Fat:5.26g
32.89%
Carbohydrates:75.66g
25.22%
Net Carbohydrates:66.13g
24.05%
Sugar:4.18g
4.64%
Cholesterol:20.34mg
6.78%
Sodium:289.34mg
12.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.25g
34.51%
Selenium:51.72µg
73.88%
Manganese:1.07mg
53.69%
Fiber:9.53g
38.1%
Folate:129.36µg
32.34%
Phosphorus:246.42mg
24.64%
Copper:0.47mg
23.26%
Vitamin B3:3.85mg
19.27%
Magnesium:75.92mg
18.98%
Vitamin B1:0.28mg
18.92%
Vitamin B6:0.37mg
18.39%
Iron:3.21mg
17.84%
Potassium:541.21mg
15.46%
Calcium:150.8mg
15.08%
Vitamin B2:0.24mg
14.07%
Vitamin E:2.05mg
13.66%
Zinc:1.98mg
13.2%
Vitamin A:637.21IU
12.74%
Vitamin B12:0.65µg
10.89%
Vitamin K:10.42µg
9.92%
Vitamin C:6.51mg
7.89%
Vitamin B5:0.57mg
5.68%
Vitamin D:0.71µg
4.72%
Source:Allrecipes