There are 4 Pillars to a great meal:
3. Fruit or Veg.
But let’s get back to fibre.
Why is it so important? Fibre is key for maintaining a healthy digestive system, it also lowers cholesterol and helps control blood sugar levels.Jump to Recipe
We need more than you think. Kids need about 15 grams a day, women between 20 and 25 and men between 30 and 38. Great sources are fruit and vegetables, whole grains, nuts, seeds and legumes — think dried or canned beans.
Which brings me to my all time favourite, legume, the versatile Romano bean. It’s creamy, has a mild flavour and gets along with everyone. You can puree it and add it to soups –no one is the wiser, it makes excellent bean dips and is the easiest way to add fibre and protein to pasta.
Try this, Broccoli and Parmesan Pasta with Romano Beans. With 1/2 cup of Romano Beans and broccoli per serving, this meal gives you nearly 10 awesome grams of fibre.
Parmesan, Broccoli and Romano Bean Pasta
- 2 cups of dry penne/elbow/fusili/bowtie pasta
- For the sauce:
- 1 cup of chicken stock/vegetable stock or water
- 2-3 cloves of garlic minced
- 1 cup of Romano beans rinsed
- 3-4 tablespoons of finely grated Parmesan cheese
- salt and pepper to taste
- 2 -3 cups of broccoli florets
- 4-5 leaves fresh basilfinely sliced
- 1 piece of Parmesan rind
- 1 tablespoon of unsalted butter
- medium pot
- small pot
- sieve or colander
- hand blender/blender
- Fill a medium pot with water. Add handful of salt and set to boil
- While you are waiting for your water to boil, prepare your bean and Parmesan sauce.
- Put 1 cup of chicken stock in a small pot and set to simmer.
- Add minced garlic.
- If you have a piece of Parmesan rind, add it in and allow it to simmer.
- Cut your broccoli florets.
- When the water comes to a boil, add the pasta. Set the sieve on top of the pot and allow the broccoli to steam for a few minutes.
- Remove the Parmesan rind and add the beans. Simmer for a few minutes.
- Using your hand blender, blend the beans and stock until creamy. Add ½ cup of Parmesan cheese. Add butter and stir. Taste. Add salt and pepper to taste and remove from heat.
- Remove the broccoli from the heat and put in a large bowl. Check the pasta for done ness. It should be cooked in 7 minutes.
- Drain the pasta and add to the broccoli. Add Romano bean sauce and stir.
- Top with more grated Parmesan and serve.