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Spaghetti with beans and fennel

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    Spaghetti with beans and fennel Heart Smart Low Sodium

    Using whole-grain spaghetti noodles for this recipe bumps up the fiber, leaving you feeling full and satisfied.


    7 ounces dry whole-grain spaghetti noodles
    4 cups sliced fresh fennel, divided
    2 teaspoons salt-free vegetable bouillon
    1 cup water
    1/2 cup soy milk
    8 garlic cloves, minced
    4 teaspoons fresh thyme, leaves removed from stems, divided
    2 teaspoons balsamic vinegar
    1 tablespoon extra-virgin olive oil
    1 small sweet onion, cut in half and thinly sliced
    1 15-ounce can white beans
    1/4 cup sliced black olives
    1/4 cup sliced green olives


    1. Prepare spaghetti noodles according to package directions. Drain. Set aside.
    2. In a small saucepan, combine 2 cups fennel, vegetable bouillon, water, soy milk, garlic and 2 teaspoons thyme. Bring to a boil, then reduce heat to low, cover and simmer for 20 minutes. Pour into a blender with vinegar. Purée until smooth.
    3. In a large skillet, heat oil over medium-low heat. Add onion, remaining fennel and remaining thyme. Cook until fennel is tender and caramelized (about 20 minutes), stirring often. Add beans, olives and fennel purée (made in step 1).
    4. Add cooked spaghetti noodles. Toss gently to combine.
    5. Serve warm.

    Makes 4 servings

    Recipe contains: wheat

    Carb choices per serving: 5


    You can also use 2 teaspoons dried thyme instead of fresh for this recipe.

    Nutrition Facts