Fresh Basil & White Bean
How-To: Blend 1/4 cup fresh basil with 2 teaspoons olive oil in a blender. Rinse and drain canned white beans such as cannellini beans. Toss basil oil and 1/2 cup white beans with cooked whole-wheat pasta (2 ounces dry).
Basil contains healthy compounds called flavonoids, which work to protect our cells from damage, and it is rich in vitamin K, which is necessary for healthy bones and blood.
Beans are full of vitamins, minerals and healthy plant compounds that may reduce our risk of heart disease, diabetes and some types of cancer. They’re also an excellent source of insoluble fiber, which promotes regularity, and soluble fiber, which can help lower cholesterol. They’re also a good source of protein, with 7 grams in just 1/2 cup (that’s the amount in an egg!).
Per serving (pasta and topping): 407 calories, 10 g total fat, 2 g saturated fat, 0 mg cholesterol, 7 mg sodium, 66 g carbohydrates, 14 g fiber, 17 g protein