September 29, 2014
Pasta, Sweet Potato and White Bean Casserole
2 tablespoons olive oil
3 large cloves garlic, chopped roughly
½ teaspoon dried oregano
½ to ¾ teaspoon sea salt
Freshly ground pepper
¼ cup white wine (optional)
1½ cups yellow-fleshed sweet potatoes, peeled if you prefer, cubed and cooked until tender
2 cups cooked navy or cannellini (white kidney) beans
1 cup vegetable stock
½ to ¾ cup water (to thin sauce, as desired)
¼ teaspoon of chopped thyme
Dash of nutmeg
1½ tablespoons freshly squeezed lemon juice
¾ to 1 pound whole-grain pasta of choice
Additional salt and pepper, to taste
1 to 2 teaspoons extra olive oil (optional)
1 cup bread crumbs (optional)
Plant-based parmesan (optional)
In a pot, combine the 2 tablespoons of olive oil, garlic, oregano, ½ teaspoon of the salt and the pepper (to taste). Cook covered over low or medium-low heat for 4 to 6 minutes, to soften the garlic. Lower the heat if necessary—do not let the garlic brown or burn.
Remove the cover, add the wine, if using, turn the heat to high to bring the sauce to a boil, and let it bubble for a minute or two. Add the sweet potato, white beans (drained and rinsed), vegetable stock and ½ cup of the water.
Turn off the heat, and with an immersion blender, puree the mixture in the pot until it is very smooth. Turn on the heat to medium again and cook the sauce again until heated through (for 7 to 10 minutes). Add the thyme, nutmeg and lemon juice and stir.
Add an extra ¼ teaspoon or more of salt (to taste) to the sauce, and thin it with additional water as preferred.
While the sauce is cooking, begin cooking the pasta according to the package directions, and preheat the oven to 350 F (175 C).
Toss the sauce with the cooked pasta, add more salt and pepper if needed, and transfer it to a baking dish. Optionally, top the casserole with bread crumbs, a teaspoon or two of oil and a sprinkle of plant-based parmesan. Bake the casserole in the preheated oven until the top is crispy, about 35-40 minutes.
- This sauce can be partially or fully pre-made, and then reheated when you are ready to cook your pasta.
- You can bake the sweet potato in advance: scrub the potato (leaving the peel intact), place on a parchment-lined baking sheet and bake at 400 F (204 C) for 45 to 60 minutes, until tender. Baking time depends on the size of the potato. When cooled, chop the potato into 1-inch cubes.
- You can substitute orange-fleshed sweet potato in this recipe, but the yellow-fleshed kind is preferable. Just don't substitute white potatoes.
- You can also layer this sauce with lasagna noodles and other fillings (e.g., cashew cheese or roasted vegetables).
Recipe adapted from "Let Them Eat Vegan" by Dreena Burton.
All figures are per serving (assumes 4 servings).
Fat: 13 g
Carbs: 136 g
Fiber: 24 g
Protein: 25 g
Sodium: 340 mg