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Plant-based white bean and sun-dried tomato pasta

Weeknight pleaser: Catherine Burns's white bean and sun-dried tomato pasta is a great recipe to make in bulk and use for leftovers or freeze for dinner another day (Photograph courtesy of Dishedbykate.com)

I have my teenagers and TikTok to thank once again for an amazing and easy recipe that really is ready in 20 minutes or less. I know that social media is a major headache for all of us; trying to find a balance between using it for useful enterprise versus getting lost down a clickbait rabbit hole is not easy.

Yet despite the challenges it gives us, there are some genuine benefits. A while ago I read a statistic that said people have never watched so many cooking shows, but also never cooked at home so little.

It's interesting that we so enjoy watching food being prepared, but rarely find the time to do it ourselves.

I wonder if the disconnect between TV and reality has been that the recipes have been too complicated, and it's been too easy to forget or lose the information.

Yet with social media you can very easily save a video and recipe for quick reference on the go.

It makes shopping for these recipes easier, along with the video tutorials sitting right there in your pocket showing you exactly how it should be done.

The original recipe for this excludes the pasta and there's absolutely no reason why you can't pop it in a bowl and enjoy it just as it is.

However, if you do that, I suggest you used two different types of bean instead of just the butter beans as this will help to raise your amino acid profile.

I used just one type of bean and then served it over chickpea pasta which similarly increased the amino acids. It would work just as well served over a bed of quinoa.

Remember that all animal-based proteins are “complete”, meaning that all the essential amino acids are present which optimises how well they are used in the body.

In contrast plant-based proteins are usually “incomplete” and if you consume them in isolation you can limit the bioavailability (uptake and assimilation).

If you just make the beans this will just take you 15 minutes. If you cook pasta or quinoa and have it bubbling away in the background this only increases the time by another 5 minutes or so.

It’s a great recipe to make in bulk and use for leftovers or freeze for dinner another day.

I really hope you try this one as it's so delicious. Give it a whirl and let me know what you think!

Plant-based white bean and sun-dried tomato pasta (serves 4)


1 bunch spring onions, chopped

2 cloves of garlic, peeled and minced

1 large jar sun-dried tomatoes

1.5 tsps oregano

1 large tin (28oz) butter beans or white cannellini beans (or two small)

1 cup Alpro soy-cream or coconut milk

½-1 cup vegetable stock (or chicken if not plant-based)

1 box spinach

Salt and pepper

4 servings pasta (I used Banza chick pea pasta)


1. Drain the beans, rinse well and then place in a bowl to soak while you complete the next steps. This helps remove enzyme inhibitors that otherwise make some people gassy!

2. Put the pasta on to cook. Drain when tender and set to one side.

3. Peel the spring onions and dice them, including all the green parts too. Set some of the green bits to one side to use as a garnish.

4. In a large cast-iron pan, add tbsps of oil from the sun-dried tomato jar. Add the onions and garlic and sauté on low until the onions are tender.

5. Remove the rest of the tomatoes from the jar and blot them with paper towel to remove excess oil. Roughly chop and add to the onions. Keep the remaining oil for use in any other pasta dishes, risotto or bolognaise!

6. Add the oregano.

7. Drain the beans, add those too.

8. Add the cream and stock (start with half a cup stock.) Gently toss everything together and simmer.

9. Add the spinach and allow it to wilt. Add more stock if you need more liquid.

10. Add in the cooked pasta, toss gently, garnish with the remaining green onions and serve!

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda

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Published June 14, 2024 at 7:59 am (Updated June 14, 2024 at 7:44 am)

Plant-based white bean and sun-dried tomato pasta

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