White Bean Aglio Olio

Introduction & Inspiration

Aglio e olio (garlic and oil) is one of the simplest and most satisfying pasta dishes in Italian cuisine. This recipe, White Bean Aglio e Olio, takes that classic simplicity and adds a boost of protein and creaminess with the addition of cannellini beans. It’s a quick, easy, and flavorful meal that’s perfect for a weeknight dinner.

My inspiration came from wanting to create a pasta dish that was both comforting and nutritious. I love the classic aglio e olio, but I wanted to make it a bit heartier and more substantial. Cannellini beans are the perfect addition – they’re creamy, mild-flavored, and blend beautifully with the garlic, chili, and parsley.

I also wanted a recipe that was adaptable and accessible. This dish uses pantry staples and comes together in minutes, making it a great option for busy weeknights or when you’re short on time. It’s also naturally vegan, making it a crowd-pleaser.

It is the perfect recipe for a quick and tasty meal.

Nostalgic Appeal

Aglio e olio is a dish that often evokes feelings of simplicity, tradition, and Italian home cooking. It’s a pasta dish that many people have fond memories of, whether it’s a family recipe or a dish enjoyed at an Italian restaurant.

Pasta, in general, is a comfort food for many. It’s a versatile and satisfying staple that’s enjoyed around the world.

This White Bean Aglio e Olio taps into that nostalgic appeal while adding a modern twist. The addition of cannellini beans makes it a heartier and more nutritious meal, while still retaining the classic simplicity and flavors of the original dish. It is a perfect combination.

It is also a perfect recipe to share with your loved ones.

Homemade Focus

This recipe is all about the homemade goodness, even though it’s incredibly quick and easy to make. We’re creating a flavorful sauce from scratch, using fresh garlic, chili, and parsley, and combining it with perfectly cooked pasta and creamy cannellini beans.

I believe that even the simplest dishes can be elevated when made with fresh, high-quality ingredients and a little bit of care. This recipe is a testament to that.

The process of sautéing the garlic and chili in olive oil, creating that aromatic base, is key to the flavor of this dish. And the addition of fresh parsley brightens everything up and adds a pop of color. It is a must.

And the cannellini beans, bring all the creaminess to the recipe.

Flavor Goal

The primary flavor goal for this White Bean Aglio e Olio is to achieve a balance of garlicky, spicy, savory, and creamy flavors, with a hint of freshness from the parsley.

The garlic is the star of the show, providing that signature pungent flavor that defines aglio e olio. Sautéing it gently in olive oil mellows its intensity and creates a fragrant base for the sauce.

The chili (or red pepper flakes) adds a touch of heat, which can be adjusted to your liking.

The cannellini beans add creaminess and a subtle, nutty flavor that complements the garlic and chili.

The fresh parsley provides a bright, herbaceous note that balances the richness of the other ingredients.

The pasta water, added to the sauce, helps to create a creamy emulsion that coats the pasta beautifully.

Ingredient Insights

Let’s take a closer look at the key ingredients:

• Spaghetti (or your preferred pasta): The classic pasta shape for aglio e olio. You can use any type of pasta you like, but spaghetti or linguine work particularly well.
• Fresh garlic, finely chopped: Essential for that signature aglio e olio flavor. Use fresh garlic, not pre-minced or garlic powder, for the best results.
• Fresh chilies or red pepper flakes: Add a touch of heat. Adjust the amount to your preference.
• Fresh parsley, finely chopped: Adds a bright, herbaceous note and a pop of color.
• Cannellini beans, drained and rinsed: Add creaminess, protein, and a subtle nutty flavor. Cannellini beans are also known as white kidney beans.
• Extra virgin olive oil: The foundation of the sauce. Use a good quality extra virgin olive oil for the best flavor.
• Sea salt: For seasoning the sauce and the pasta water.
• Pasta water: Reserved from cooking the pasta. It’s starchy and helps to create a creamy emulsion with the sauce.

Essential Equipment

Here’s a list of the equipment that you will need:

• Large pot: For cooking the pasta.
• Large skillet: For making the sauce.
• Cutting board and knife: For chopping the garlic, chili, and parsley.
• Measuring cups and spoons: For accurate measurements.
• Colander: For draining the pasta.
• Ladle: To reserve some pasta water.

List of Ingredients

Here’s a complete list of the ingredients you’ll need, with precise measurements:

• 200g (7 oz) spaghetti (or your preferred pasta)
• 4 cloves fresh garlic, finely chopped
• 1-2 fresh chilies or 1 teaspoon red pepper flakes (adjust to taste)
• 3 tablespoons fresh parsley, finely chopped
• 1 can (400g/14 oz) cannellini beans, drained and rinsed
• 4 tablespoons extra virgin olive oil
• 1 teaspoon sea salt (for seasoning the sauce)
• Water and 1 teaspoon salt for cooking the pasta

Step-by-Step Instructions

Let’s get cooking! Here’s a detailed, step-by-step guide:

Step 1: Prepare Ingredients

Finely chop the garlic, parsley, and fresh chili (if using). If you’re using red pepper flakes, set them aside. Drain and rinse the cannellini beans.

Step 2: Sauté Garlic and Chili

Heat the olive oil in a large skillet over low heat. Add the chopped garlic and chili (or red pepper flakes) and sauté for about 30 seconds, just until aromatic. Be careful not to burn the garlic.

Step 3: Add Beans and Parsley

Stir in the drained and rinsed cannellini beans and the chopped parsley. Cook on medium-low heat for about 5 minutes, stirring occasionally, to combine the flavors.

Step 4: Cook Pasta

While the beans are cooking, bring a large pot of water to a boil. Add 1 teaspoon of salt to the boiling water.

Cook the pasta according to the package instructions, reducing the cooking time by 1 minute. This will ensure the pasta is slightly undercooked, as it will finish cooking in the sauce.

Reserve 1 cup of the pasta water before draining the pasta.

Step 5: Combine Pasta and Sauce

Add the cooked pasta to the skillet with the white bean sauce.

Pour in a ladleful (about 1/2 cup) of the reserved pasta water.

Toss well over medium heat until the pasta is evenly coated with the sauce and cooked al dente. The starchy pasta water will help to create a creamy emulsion. Add more pasta water if needed to achieve a creamier consistency.

Step 6: Serve

Plate the pasta and spoon any extra white bean sauce over the top.

Serve immediately, garnished with a sprinkle of fresh parsley (if desired).

Enjoy this simple, flavorful, and satisfying White Bean Aglio e Olio!

Troubleshooting

Here are some potential issues and how to address them:

Problem: My sauce is too dry.

Solution: Add more of the reserved pasta water, a little at a time, until the sauce reaches your desired consistency.

Problem: My sauce is too bland.

Solution: Add more salt, a pinch at a time, until the flavors are well-balanced. You can also add a squeeze of lemon juice for brightness.

Problem: My garlic burned.

Solution: Garlic burns easily. Make sure to cook it over low heat and stir it frequently. If it burns, it’s best to start over, as burnt garlic can make the entire dish bitter.

Problem: My pasta is overcooked.

Solution: Cook the pasta according to the package directions, reducing the cooking time by 1 minute. This will ensure it’s slightly undercooked when you add it to the sauce, and it will finish cooking perfectly in the skillet.

Tips and Variations

Here are some tips and variations to customize your White Bean Aglio e Olio:

Tip: For the best flavor, use high-quality extra virgin olive oil.

Tip: Don’t overcrowd the skillet when sautéing the garlic and chili. If necessary, cook them in batches.

Variation: Add other vegetables to the sauce, such as cherry tomatoes, spinach, or zucchini.

Variation: For a richer flavor, add a tablespoon of nutritional yeast to the sauce.

Variation: Add a squeeze of lemon juice to the finished dish for extra brightness.

Variation: Top with toasted breadcrumbs for added texture. Variation: Use other kind of beans.

Serving and Pairing Suggestions

This White Bean Aglio e Olio is a complete meal on its own, but here are some serving and pairing suggestions:

• Serve with a simple green salad: For a light and refreshing side dish.
• Serve with crusty bread: For soaking up the delicious sauce.
• Pair with a dry white wine: A Pinot Grigio or Sauvignon Blanc would be a great choice.
• Top with a sprinkle of vegan Parmesan cheese: For added flavor.
• Serve with some roasted veggies.

Nutritional Information

Nutritional content depends on brands and specific preparation. Here are general estimates.

Here’s an approximate nutritional breakdown per serving (assuming 4 servings):

• Calories: 400-500
• Fat: 15-20g
• Saturates 2-3g
• Protein: 15-20g
• Carbohydrates: 60-70g
• Fiber: 10-15g
• Sugar: 2-5g
• Sodium: 300-400mg (depending on the salt added and the pasta water)

This White Bean Aglio e Olio is a good source of plant-based protein and fiber.

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Recipe Summary and Q&A

Let’s recap the recipe and address some frequently asked questions:

Recipe Summary: We made White Bean Aglio e Olio by sautéing garlic and chili in olive oil, adding cannellini beans and parsley, cooking spaghetti, combining the pasta and sauce with reserved pasta water, and serving immediately.

Q&A:

Q: Can I make this recipe ahead of time?

A: This dish is best served immediately. However, you can prepare the sauce ahead of time and store it in the refrigerator for up to 2 days. Reheat gently before adding the cooked pasta.

Q: Can I use a different type of bean?

A: Yes, you can use other white beans, such as Great Northern beans or navy beans. You could also try chickpeas, but the texture will be slightly different.

Q: Can I use dried beans instead of canned beans?

A: Yes, you can use dried beans. You’ll need to cook them separately according to package directions before adding them to the recipe.

Q: Can I make this recipe gluten-free?

A: Yes, simply use gluten-free pasta.

Q: My sauce is too spicy. A: Next time, use less chili.