VEGAN PUTTANESCA WITH WHITE BEANS

VEGAN PUTTANESCA WITH WHITE BEANS

Vegan Puttanesca with White Beans is a robust and flavour-packed dish that combines the classic salty, savoury components of traditional puttanesca with the heartiness of plant-based protein. White beans offer creaminess and substance, perfectly complementing the bold flavours of chopped olives, garlic, capers and rich tomato sauce. Served over al dente spaghetti, this Mediterranean-inspired meal is both quick to prepare and deeply satisfying. It’s a brilliant way to elevate pantry staples into a gourmet vegan dinner in under 30 minutes. This version retains all the character of the original Italian classic minus the anchovies while providing a generous dose of fibre and plant protein. Garnish with fresh herbs and a drizzle of olive oil for a simple, elegant finish. Whether you’re cooking for one or scaling up, this recipe delivers warmth, nutrition and bold taste in every bite.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Italian

PREPARATION/TECHNIQUES

Boil, Sauté, Simmer

OCCASION/HOLIDAY

Valentine’s Day, Fall, Spring

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, Healthy, Quick & Easy, Low Cholesterol

DISH TYPE

Pasta

INGREDIENTS

• 1 cup cooked spaghetti

• ¼ cup white beans

• 2 tbsp chopped olives

• 1 clove garlic, minced

• ½ cup tomato sauce

• 1 tsp capers

• 1 tsp olive oil

• Salt and black pepper to taste

• Optional garnish: chopped parsley or red chilli flakes

FULL NUTRITIONAL INFORMATION

• Calories: 486.9 kcal

• Fat: 8.5 g

• Saturated Fat: 1.4 g

• Carbohydrate: 83.2 g

• Sugar: 6.3 g

• Fiber: 12.8 g

• Sodium: 801.3 mg

• Protein: 22 g

• Calcium: 178.8 mg

• Iron: 8.6 mg

• Potassium: 1381.4 mg

PREPARATION

• Cook The Pasta: Boil spaghetti according to package instructions. Drain and set aside.

• Sauté Garlic: In a pan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant, about 30 seconds.

• Build The Sauce: Add tomato sauce, chopped olives, capers, and white beans to the pan. Stir well to combine.

• Simmer: Let the mixture simmer for 5 to 7 minutes, allowing the flavours to meld and the sauce to thicken slightly.

• Combine Pasta And Sauce: Add the cooked spaghetti to the pan and toss gently until evenly coated in sauce.

• Season And Garnish: Adjust salt and pepper to taste. Serve hot, garnished with parsley or a sprinkle of red chilli flakes if desired.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Chop Olives Finely: This distributes their flavour more evenly throughout the dish.

• Capers For Umami: Rinse capers before using them to reduce saltiness and allow their briny notes to shine.

• Use Quality Sauce: A good tomato sauce enhances the depth of flavour. Choose one without added sugar.

• Meal Stretch: Add more beans or double the sauce if serving a crowd or needing leftovers.

VARIATIONS

• Spicy Version: Add red chilli flakes while cooking for a spicier bite.

• Additional Veggies: Toss in spinach, courgette or roasted red peppers for extra colour and nutrients.

• Whole Grain Option: Swap in whole wheat pasta for more fibre and a nuttier taste.

• Nut-Free Parmesan: Sprinkle nutritional yeast on top for a cheesy flavour without dairy or nuts.

PREPPING AND STORAGE

• Fridge Storage: Keep leftovers in a sealed container in the fridge for up to 3 days.

• Reheating: Reheat gently in a pan or microwave, adding a splash of water to loosen the sauce.

• Freezing: Not ideal due to pasta texture changes, but sauce alone can be frozen for up to 1 month.

• Make-Ahead Tip: Prepare sauce in advance and refrigerate. Cook pasta fresh when ready to eat.