High-Fiber Bean Pasta - This creamy bean pasta sauce blends white beans into velvety texture that clings to pasta shapes, providing 15 grams of fiber per serving without heavy cream. The sauce develops savory depth from garlic, rosemary, and Parmesan, while pasta water creates silky emulsion that coats each noodle. Ready in 30 minutes with pantry staples, this dish supports the fibermaxxing trend while delivering comforting weeknight satisfaction.

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High-Fiber Bean Pasta - The creamy texture works because blending cooked white beans with their liquid and starchy pasta water creates natural emulsification without dairy. After testing multiple bean varieties, cannellini beans provided the creamiest texture with neutral flavor that carries other ingredients. This shows how plant-based ingredients can create luxurious mouthfeel through proper technique. My approach uses the bean cooking liquid as part of the sauce base, maximizing flavor and nutrition from what might otherwise be discarded. The pasta water starch is crucial—it binds the sauce to the noodles and creates the signature glossy coating. This aligns with my philosophy of working with ingredient chemistry rather than against it, where understanding starch and protein interactions makes simple ingredients shine.

Dietary Notes

✓ Fiber-Rich
✓ One-Pot Potential
✓ Protein-Packed
✓ Pantry Staples

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Why You'll Love This

Creamy Without Cream: Blended beans create velvety sauce with 15g fiber per serving.
30-Minute Weeknight: Quick preparation using mostly pantry ingredients for easy meals.
Customizable Base: Works with various beans, herbs, and pasta shapes for versatility.
Nutrient-Dense: Provides plant protein, fiber, and vitamins in comforting pasta form.

High-Fiber Bean Pasta

👩‍🍳 Author: Chef Nour

⏰ Prep Time: 15min

❄️ Cool Time: 0

🔥 Cook Time: 15min

🥨 Yield: 4

🍞 Method: Simmering

🌾 Diet: Vegetarian

★ ★ ★ ★ ★

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restaurant Ingredients

2 (15 oz) cans cannellini beans
12 oz short pasta (farfalle, penne, rotini)
5 garlic cloves
1 tbsp chopped fresh rosemary
1 cup grated Parmesan cheese
1 lemon
3 tbsp olive oil
½ tsp red pepper flakes
1 ½ cups reserved pasta water
3 cups baby spinach
1 ½ tsp salt
1 tsp black pepper

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cannellini beans These white Italian beans have creamy texture and mild flavor that blends smoothly into sauce. Include the liquid from one can—it contains starches and proteins that contribute to velvety consistency. For homemade, cook beans until very tender with their cooking liquid reserved.
short pasta (farfalle, penne, rotini) Choose pasta shapes with ridges, holes, or twists that capture and hold the creamy bean sauce. Cook in well-salted water to season from within, and reserve the starchy cooking water—it's essential for emulsifying the sauce to proper clingy consistency.
garlic cloves Slice thinly rather than mincing for gentle cooking that infuses the oil without burning. The slices become sweet and mellow, then blend into the sauce for background flavor without harsh raw garlic notes. Adjust quantity based on preference—five cloves provides noticeable but balanced presence.
fresh rosemary Woody rosemary complements the earthy bean flavor with piney notes. Chop finely to distribute evenly—large pieces can be overwhelming. If using dried rosemary, use 1 teaspoon and crush between fingers before adding to release oils.
Parmesan cheese Adds salty, umami depth that makes the sauce satisfying. Grate it yourself for better melting—pre-grated often contains anti-caking agents. The cheese helps emulsify the sauce while adding richness. For vegan version, use nutritional yeast plus extra salt.
lemon Both zest and juice provide necessary acidity that brightens the rich bean sauce. Add after cooking to preserve fresh citrus notes. The acidity cuts through the creaminess and balances the earthy flavors, preventing the dish from tasting heavy or flat.
olive oil Use good quality extra virgin olive oil for both cooking and finishing. It carries the garlic flavor through the sauce and adds fruity notes when drizzled at the end. The fat helps create smooth emulsion and carries fat-soluble flavors throughout the dish.
red pepper flakes Optional but recommended for subtle heat that balances the creaminess. Add early to infuse into the oil, distributing warmth evenly throughout the sauce. Adjust amount based on preference—½ teaspoon provides mild background warmth without overwhelming.
reserved pasta water The secret to creamy, glossy sauce that clings to pasta. The starch in the water helps emulsify the bean puree into smooth sauce consistency. Reserve more than needed—you can adjust gradually to achieve perfect saucy texture that coats each noodle.
baby spinach Wilted at the end for added nutrients, color, and subtle earthy flavor. It wilts quickly in the hot pasta, adding vegetable content without separate cooking step. Can substitute with arugula or kale (chopped finely) for different flavor profiles. Swap
salt Season in layers: salt the pasta water generously, season the bean mixture while cooking, and adjust final seasoning. This builds balanced flavor throughout rather than just surface seasoning. Use sea salt or kosher salt for clean saltiness without metallic notes.
black pepper Freshly cracked pepper added at the end provides aromatic heat and complements the Parmesan's sharpness. Pre-ground pepper loses volatile oils—cracking just before serving maximizes flavor impact and adds visual appeal with visible specks.

list_alt Instructions

1

Step 1: Cook pasta in well-salted boiling water according to package directions until al dente - properly salted water seasons pasta from inside out.
2

Step 2: Reserve 1 ½ cups pasta water before draining, then drain pasta and set aside - starchy water is essential for creamy sauce emulsion.
3

Step 3: While pasta cooks, heat olive oil in a large skillet over medium-low and add sliced garlic - gentle cooking infuses oil without burning garlic.
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Step 4: Cook garlic 2-3 minutes until fragrant and just beginning to color - this develops sweet, mellow garlic flavor without bitterness.
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Step 5: Add drained beans from one can plus entire second can with its liquid to the skillet - bean liquid contributes to creamy texture.
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Step 6: Stir in chopped rosemary and red pepper flakes, simmering 3-4 minutes to blend flavors - herbs infuse into bean mixture for layered taste.
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Step 7: Transfer bean mixture to a blender and blend until completely smooth and creamy - blending creates velvety sauce base without graininess.
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Step 8: Return blended sauce to skillet and gradually whisk in 1 cup reserved pasta water - starchy water thickens sauce to proper coating consistency.
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Step 9: Add cooked pasta to skillet with sauce, tossing to coat evenly - tossing incorporates sauce into every crevice of pasta shapes.
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Step 10: Stir in Parmesan cheese, lemon zest, and baby spinach until cheese melts and spinach wilts - off-heat additions preserve fresh flavors.
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Step 11: Adjust consistency with remaining pasta water if needed, then season with salt and pepper - final adjustment ensures perfect saucy texture.
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Step 12: Serve immediately with extra Parmesan and a drizzle of olive oil - hot serving maximizes creamy texture before sauce thickens further.

Nutrition Facts

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Calories 420

Protein 18g

Carbs 68g

Fiber 15g

Sugar 4g

Fat 12g

Sodium 580mg

Potassium N/A

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Serving Suggestions

Serve pasta immediately in warm bowls with extra grated Parmesan, cracked black pepper, and a drizzle of olive oil. The sauce thickens as it sits, so serve right after combining with pasta. Pair with a simple green salad or roasted vegetables for complete meal. For added texture, top with toasted breadcrumbs or pine nuts just before serving.

How to Store?

Store leftover pasta in an airtight container in the refrigerator for up to 4 days. The sauce may thicken significantly—reheat with a splash of water or broth while stirring to restore creamy consistency. This dish doesn't freeze well due to pasta texture changes. For meal prep, make the sauce base up to 3 days ahead and cook pasta fresh when ready to serve for best texture.

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