Black Beans And Pasta(Low-Fat)
A flavorful, low-fat pasta dish featuring black beans, fresh vegetables, and spices, perfect for a quick, hearty, and nutritious vegetarian meal.
Ingredients
- 1 tsp. olive oil ⓘ
- 1 small green pepper, chopped ⓘ
- 1 small onion, chopped ⓘ
- 1/2 tsp. dried oregano ⓘ
- 1 clove garlic, minced ⓘ
- 1/2 tsp. cumin ⓘ
- 2 (8 oz.) cans low sodium tomato sauce ⓘ
- 1 (15 oz.) can black beans, rinsed and drained ⓘ
- hot pepper sauce to taste ⓘ
- 8 oz. macaroni, cooked ⓘ
- 1/2 c. shredded nonfat Cheddar cheese ⓘ
Instructions
- Over medium heat, warm the olive oil in a skillet.
- Saute chopped green pepper, chopped onion, dried oregano, minced garlic, and cumin until vegetables are tender.
- Add low sodium tomato sauce, rinsed and drained black beans, and hot pepper sauce; bring to a boil.
- Reduce heat to low and cook for about 10 minutes.
- Toss the sauce with cooked macaroni.
- Top with shredded nonfat Cheddar cheese before serving.
Tips & Substitutions
For a heartier dish, consider adding diced zucchini or spinach along with the other vegetables while sautéing. If you prefer a different flavor profile, try substituting the cumin with smoked paprika. You can also experiment with different types of pasta, like whole wheat or gluten-free options, based on your dietary needs. This dish is perfect for meal prep and can be easily customized with your favorite ingredients.
Serving Suggestions
Serve this dish warm, topped with additional nonfat Cheddar cheese if desired. It pairs beautifully with a side salad or avocado slices for added creaminess. For a complete meal, consider serving it alongside a bowl of Mexican Torte or Layered Southwestern Spread for a flavorful and satisfying dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave in 30-second intervals, stirring occasionally, until heated through. If the pasta absorbs too much sauce, add a splash of water or extra tomato sauce before reheating to maintain the desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Black Beans And Pasta(Low-Fat) contains roughly 1134 calories, with 11g protein, 39g carbohydrates, and 109g fat. It is an excellent source of iron (76% of the Daily Value), dietary fiber (60% of the Daily Value), and vitamin C (60% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 753mg per serving (33% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned black beans instead of dried for this recipe?
Yes, using canned black beans is not only convenient but also saves time. Just make sure to rinse and drain them well to reduce sodium content and enhance flavor. This will make your preparation quicker while still providing the same delicious taste in the dish.
How can I make this recipe gluten-free?
To make this recipe gluten-free, simply substitute the macaroni with gluten-free pasta. There are many varieties available made from rice, corn, or lentils that work well in this dish. Just ensure the other ingredients, like the tomato sauce and beans, are also gluten-free.
Can I freeze the leftovers of this dish?
Yes, you can freeze the leftovers! Allow the dish to cool completely before transferring it to a freezer-safe container. It can be frozen for up to 3 months. When ready to eat, thaw it overnight in the refrigerator and reheat on the stove or microwave until heated through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).