Courgette Linguini with Bean and Tomato Sauce

Replacing pasta with courgette linguini is a clever way to reduce the calorie content of this dish as well as adding two portions of vegetables to your daily intake.


Serves 2
adults
368
Kcals
per serving

20 Mins
prep

10 Mins
cooking

Recipe
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Ingredients

4 large courgettes   (800g)
2 tbsp olive oil (30ml)
2 cloves garlic, finely chopped  (12g)
1/2 small red chilli, finely chopped  (5g)
1 tbsp capers, rinsed  (20g)
Black olives, pitted and chopped  (40g)
1/2 x 400g can cannellini beans, drained and rinsed  (125g)
1 x 227g can chopped tomatoes  (227g)
2 tbsp tomato puree  (30g)
Flat leaf parsley, finely chopped  (10g)

Method

  1. Set a large pan of water on the hob to boil.
  2. Prepare the courgette linguini by peeling lengthways with a julienne peeler to create long thin strips then set aside.
  3. In a large, non-stick, deep-sided frying pan, heat the oil over a medium heat and add the garlic. Cook very gently so as not to burn or discolour the garlic.
  4. Add the chilli, capers and olives, cooking for one minute.
  5. Add the cannellini beans, chopped tomatoes and tomato purŽee, cook for another five minutes then take off the heat and stir through the parsley.
  6. Place the courgette linguini in the pan of water and boil for 30 seconds then drain.
  7. Put the drained courgettes into two bowls and top each with the bean and tomato sauce.
  8. Serve.
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Nutritional information per serving

368kCal, 1527kJ
15.4g
21.4g
3.2g
23.6g
12.5g
10.6g
658.5mg

© The Vegetarian Society