Spiced Cannellini Bean and Tomato Pasta Salad

For five people (quantities for ten are given below)

400g shaped pasta (such as penne or spirals)
7 tbsp olive oil
1 pinch of ground turmeric
¼ tsp ground cumin
½ tsp black onion seeds
2 red chillies, seeded and finely chopped
3 garlic cloves
200g canned cannellini beans, drained
100g semi-sun-dried tomatoes, coarsely chopped
or substitute about 150 g cherry tomatoes, coarsely chopped
1 bunch of fresh coriander leaves, chopped
1 bunch of fresh mint leaves, chopped
juice of 1 lemon
salt and black pepper

Method

1. Boil the pasta until barely tender, drain, stir in about 1 tbsp of the olive oil and set the pasta aside to cool.
2. Meanwhile, gently warm the rest of the olive oil and add the dried spices, the chillies and garlic. Stir them occasionally for 2-3 minutes.
3. Off the heat, add the beans to the warmed mixture.
4. Add the tomatoes to the bean mixture with the chopped herbs, the pasta and the lemon juice. Season with salt and black pepper and serve.

Each serving provides:
Kcal: 521
Protein: 12.9g
Fat: 33.8g (of which saturated fat: 4.7g)
Carbohydrate: 41.5g (of which sugars: 2.4g)
Fibre: 5.2g

Nutrition points:

a) This dish has a high amount of monounsaturated fat.
b) This dish has a medium amount of polyunsaturated fat.
c) This dish has a low amount in saturated fat.

Serving Suggestions:

a) To use dried beans instead of canned ones in this dish, use half the weight of canned beans and soak the dried beans overnight. Then drain them, cover with fresh water, bring to the boil, reduce the heat and simmer gently until the beans are tender, topping up the water to cover the beans as necessary. Cool and drain.
b) Serve this dish with a boiled egg per person, chopped roughly and mixed in, for extra protein.
c) To make this dish gluten free, substitute 800g potatoes, boiled and cooled, for the pasta. Using potatoes instead of pasta slightly reduces the calories to 514 calories per portion.

For 10 people

800g shaped pasta (such as penne or spirals)
225ml olive oil
¼ tsp turmeric
½ tsp ground cumin
1 tsp black onion seeds
3-4 red chillies, seeded and finely chopped
4-6 garlic cloves
2 x 200g canned cannellini beans, drained
200g semi-sun-dried tomatoes, coarsely chopped
or about 300g cherry tomatoes, coarsely chopped
1½ -2 bunches of fresh coriander leaves, chopped
1½ -2 bunches of fresh mint leaves, chopped
juice of 2 lemons
salt and black pepper

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