Nutritionally packed casserole dish loaded with beans, whole grains, and vegetables! This is a family-friendly recipe that is gluten and dairy free, and is high in protein, fiber, b-vitamins, magnesium, and folate. The “cheesy” sauce is delicious and is bean and vegetable based. It adds so much flavor to this dish.
This dish is not only quick and easy, but it’s super nutritious and much lower in calories compared to most pasta based dishes. It’s well rounded in beans, greens, and grains and offers a huge amount of protein to fuel your day. The cheese sauce makes this dish very kid friendly!
Feel free to use whichever unsweetened milk suits your dietary preference. I use Good Karma Flax Milk with Protein to add Omega 3’s and additional protein to the bean-based sauce. Any white bean will work, but I prefer cannellini beans for sauces.
Enjoy!
Cheesy White Bean Protein Pasta
Ingredients
To Make the Sauce:
- 2 tsp olive oil
- 1 yellow onion, diced
- 1 can of cannellini beans
- 1 clove of garlic
- 3/4 cup nondairy milk
- 1/4 cup nutritional yeast
- 2 tsp tahini
- 1 tsp salt
For the Pasta Casserole
- 8 oz quinoa elbow pasta feel free to use other pasta
- 1 bunch of asparagus
- 8 oz baby bella mushrooms
Instructions
- Cook the pasta according to the directions on the box
- Next, dice the onion and sautee with garlic cloves in olive oil for 5 minutes
- Add in the nondairy milk, nutritional years, tahini and salt. Simmer for an additional 5 minutes
- Transfer to a blender and blend on high until smooth. Set aside
- Chop the asparagus into 1″ long pieces and slice the mushrooms into 1/4″ slices. In a separate pan, sautee in oil until cooked.
- Add the cooked pasta to a large dish. stir in the cheese sauce and sauteed vegetables. Add salt to taste and enjoy!
