In addition to fiber, protein, minerals, and B vitamins, beans are rich in resistant starch, which blunts the blood sugar impact of any meal that includes these tasty legumes. This desirable effect can last for eight to 24 hours.
By rinsing pasta quickly in cold water, you convert some of its starch into the resistant kind, while reducing greatly the tendency of pasta to become gummy and sticky. (This starch conversion also occurs when you refrigerate cooked pasta immediately.)
Unbeknownst to many, colorful beans are also rich in the beneficial polyphenol antioxidants abundant in colorful fruits and vegetables.
To add color and antioxidant power to this regional Tuscan dish—at the price of Italian authenticity—you could substitute or add red, black, or pinto beans.
Note: This easy dish becomes more economical for a big family or gathering if you use our luscious Wild Red™ canned Sockeye Salmon.
Tuscan Salmon Pasta with Beans
Adapted from a recipe by Dianne Alvine of Toms River, New Jersey (tasteofhome.com)
4 oz uncooked linguine or thin spaghetti
1‒2 (6 oz) Sockeye Salmon portions cut into 1-inch cubes or 1‒2 (7.5 oz) cans Wild Red™ Sockeye Salmon, chunked (Traditional or boneless-skinless)
5 tablespoons organic extra virgin olive oil, divided
3/4 cup white kidney or cannellini beans, rinsed and drained (and/or other beans)
2 small plum tomatoes, chopped
1 cup spinach or arugula (optional)
6 garlic cloves, minced
1/2 teaspoon dried organic oregano
Sea salt and organic pepper to taste
- Cook linguine according to package directions. Meanwhile, in a small skillet, sauté the Salmon and rosemary in 2 tablespoons oil for 5 minutes or until the fish flakes easily with a fork. Add the beans, tomatoes, spinach, garlic, salt and pepper; heat through.
- Drain linguine; and transfer to a large bowl. Add Salmon mixture; toss gently. Drizzle with remaining oil.
Nutrients per serving (2 cups): Calories 863, Fat 51 g, Saturated Fat 8 g, Cholesterol 84 mg, Sodium 215 mg, Carbohydrate 61 g, Fiber 7 g, Protein 41 g.