White beans add protein to pasta without the need for meat.
Pasta is quick and inexpensive, but it often lacks protein, and cannellini beans, either canned or dried, are a simple plant-based alternative to add protein.
Current recommendations suggest 0.8 grams of protein per kilogram of body weight per day, meaning a 63 kg person needs about 50 grams daily. A cup of cooked spaghetti provides only about 7 grams, and the body needs considerably more to maintain healthy bones, muscles, and an immune system. To increase protein intake, many people turn to meat, but there's another simple, plant-based option: white beans.
Cannellini beans, also known as white beans, have a smooth texture, a delicate flavor, and a nutty note. Half a cup provides about 8 grams of protein, making them a good plant-based source for pasta. They pair well with Parmesan cheese, tomatoes, tuna, chicken, and leafy greens like broccoli, kale, or spinach.
Canned potatoes are a pantry staple: they're already cooked and just need to be heated, making them perfect for last-minute meals. They hold their shape well in a long-simmered ragù. Before using them, it's a good idea to drain and rinse them, as the liquid in the can is very salty, and rinsing can reduce the sodium content by up to 40%.
Dried beans are much cheaper: one bag yields about six cups of cooked beans, compared to less than two cups from a similarly priced can. They do, however, need to be soaked in cold water for several hours before cooking. Cooked beans will keep for a few days in the refrigerator or can be frozen.
For everyday pasta, the easiest way is to add the beans to the tomato sauce during the last minute of cooking: they blend in quickly and create a thicker, creamier, and protein-rich base. With vegetables and pesto, simply sauté them in the pan with the vegetables before mixing them with the pasta. They're also great for a quick vegetarian Bolognese. If you blend them with vegetable broth and sautéed shallots and garlic, you'll get a creamy sauce to which you can add a squeeze of lemon juice and olive oil.
Cannellini beans also add protein to vegetable lasagna, along with spinach, zucchini, or tomato, and are almost essential in pasta soups like minestrone, as they give it thickness and a pleasantly creamy texture. They also pair well with chicken, meatballs, sausages, pancetta, pork, fish, and seafood, especially tuna, shrimp, squid, and mussels.
