Bow Ties with Fennel, Green Beans and Baby Limas

Bow Ties with Fennel, Green Beans and Baby Limas Recipe from Italy

Region / culture: Italy | Preparation time: 15 minutes | Cooking time: 35 minutes | Servings: 4 |

Vegetarian diet

Introduction

This delightful recipe for Bow Ties with Fennel, Green Beans, and Baby Limas is a vibrant, nutritious, and flavorful dish that brings together the crisp textures and fresh tastes of garden vegetables with the hearty, comforting presence of pasta. Perfect for any season, this dish is a wonderful way to incorporate more vegetables into your diet while enjoying the familiar comfort of pasta. Whether you're a vegetarian looking for a satisfying main course or a meat-eater aiming to add more plant-based meals to your repertoire, this recipe is sure to please.

History

The origins of combining pasta with vegetables can be traced back to Mediterranean cuisine, where fresh, local produce plays a central role in the diet. This particular recipe draws inspiration from Italian cooking, with its use of olive oil, garlic, and Parmesan cheese, as well as from the broader Mediterranean palette through the inclusion of fennel and kalamata olives. The choice of bow-tie pasta, also known as farfalle, adds a playful and visually appealing element to the dish, making it as much a feast for the eyes as for the palate.

Ingredients

1 tbsp olive oil
1 medium onion, chopped
0.5 medium bulb fennel, chopped (1 cup)
4 medium cloves garlic, minced
2 tbsp fennel seeds, lightly crushed
3 cups low-sodium vegetable broth
1 cup frozen baby lima beans
6 oz (170 g) green beans, trimmed and halved (1.5 cups)
0.5 tsp salt
0.75 cup canned crushed tomatoes
0.5 cup kalamata olives, rinsed, halved, and pitted
0.33 cup chopped fresh flat-leaf parsley
0.5 tsp freshly ground pepper
12 oz (340 g) dried bow-tie pasta (farfalle)
0.5 cup freshly grated parmesan cheese (2 ounces; optional)

How to prepare

Bring a large pot of lightly salted water to a boil.
Meanwhile, in a large nonstick skillet, heat oil over medium-high heat. Add onion and fennel and cook, stirring often, until softened, about 5 minutes. Add garlic and fennel seeds and cook, stirring, for 1 minute. Stir in broth and lima beans and bring to a simmer.
Stir in green beans and salt, reduce heat to medium and simmer until all beans are tender, for 15 to 20 minutes.
Add tomatoes and simmer, stirring occasionally, until flavors have blended, about 5 minutes. Stir in parsley and pepper.
Shortly before the sauce is ready, add bow ties to the boiling water; stir to prevent sticking. Cook, stirring often, until just tender, for 8 to 10 minutes. Drain well and place in a large warm serving bowl.
Add the bean mixture and toss to coat. Serve sprinkled with Parmesan if desired.

Variations

For a gluten-free version, use gluten-free pasta.
To add more protein, include grilled chicken, shrimp, or tofu.
For a dairy-free version, omit the Parmesan cheese or use a dairy-free alternative.
Add a splash of white wine to the sauce for added depth of flavor.

Cooking Tips & Tricks

To ensure the best results for this dish, consider the following tips:

- Use fresh vegetables where possible for the most vibrant flavors.

- Lightly crush the fennel seeds to release their aromatic oils.

- Be careful not to overcook the pasta; it should be al dente to hold up against the sauce.

- If using canned tomatoes, choose those with no added salt to control the sodium content of the dish.

- Freshly grated Parmesan cheese will provide a superior flavor and texture compared to pre-grated options.

Serving Suggestions

This dish can be served as a main course for a light lunch or dinner. It pairs well with a simple side salad dressed with olive oil and lemon juice or balsamic vinegar to complement the flavors of the pasta. For a heartier meal, serve alongside grilled chicken or fish.

Cooking Techniques

The key techniques in this recipe include sautéing the vegetables to bring out their flavors, simmering the sauce to blend the tastes, and boiling the pasta to achieve the perfect al dente texture. Each step is crucial for creating a dish that's both flavorful and satisfying.

Ingredient Substitutions

Substitute snap peas or asparagus for the green beans for a different flavor profile.

- Use cannellini beans or chickpeas in place of baby lima beans.

- Replace bow-tie pasta with another short pasta shape, such as penne or rotini.

Make Ahead Tips

The vegetable sauce can be prepared in advance and refrigerated for up to two days. Reheat gently on the stove before serving with freshly cooked pasta. The pasta itself is best cooked just before serving to maintain its texture.

Presentation Ideas

Serve the pasta in a large, shallow bowl to showcase the colorful vegetables. Garnish with additional chopped parsley and a sprinkle of freshly grated Parmesan cheese for an elegant finish.

Pairing Recommendations

This dish pairs beautifully with a crisp, dry white wine such as Pinot Grigio or Sauvignon Blanc. The acidity of the wine complements the freshness of the vegetables and balances the richness of the pasta.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to three days. Reheat gently in the microwave or on the stove, adding a little water or vegetable broth if the sauce has thickened too much.

Nutrition Information

Calories per serving

A serving of this dish, without the optional Parmesan cheese, contains approximately 350-400 calories. Adding Parmesan cheese will increase the calorie count by about 20-50 calories per serving, depending on the amount used.

Carbohydrates

This dish is a good source of complex carbohydrates, primarily from the bow-tie pasta and the beans. Complex carbohydrates are an essential part of a balanced diet, providing sustained energy and aiding in digestion. The fiber content in the beans and vegetables also contributes to the overall carbohydrate count, supporting healthy digestion and providing a feeling of fullness.

Fats

The primary source of fat in this recipe comes from the olive oil, which is rich in monounsaturated fats. These "good" fats are beneficial for heart health. The optional Parmesan cheese also adds a small amount of saturated fat. If you're watching your fat intake, you can reduce the amount of olive oil or omit the cheese.

Proteins

While this dish is not high in protein, it does provide a modest amount from the baby lima beans and green beans, as well as from the Parmesan cheese if included. For those looking to increase the protein content, consider adding a lean protein source such as grilled chicken or tofu.

Vitamins and minerals

This recipe is rich in vitamins and minerals, particularly from the vegetables. Fennel and green beans are excellent sources of Vitamin C, while the lima beans provide iron and magnesium. The fresh parsley not only adds flavor but also supplies Vitamin K, essential for bone health.

Alergens

The main allergens to be aware of in this recipe are gluten (from the pasta) and dairy (from the optional Parmesan cheese). For a gluten-free version, use a gluten-free pasta alternative. For a dairy-free version, omit the Parmesan cheese or use a dairy-free cheese alternative.

Summary

Overall, this Bow Ties with Fennel, Green Beans, and Baby Limas recipe offers a balanced mix of carbohydrates, fats, and proteins, along with a rich array of vitamins and minerals. It's a heart-healthy, vegetarian-friendly dish that can easily be adapted to suit gluten-free and dairy-free diets.

Summary

Bow Ties with Fennel, Green Beans, and Baby Limas is a versatile, nutritious, and delicious dish that celebrates the flavors of the Mediterranean. With its combination of fresh vegetables, hearty pasta, and aromatic herbs, it's a satisfying meal that's as suitable for a weeknight dinner as it is for a special occasion. Whether you stick to the original recipe or explore variations, this dish is sure to become a favorite in your culinary repertoire.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Bow Ties with Fennel, Green Beans and Baby Limas. It was a warm summer day, and I had just finished helping my Aunt Martha harvest some fresh vegetables from her garden. As we sat down for lunch, she brought out a dish that looked unlike anything I had ever seen before.

Aunt Martha explained that she had learned this recipe from a dear friend of hers who had traveled to Italy many years ago. She had brought back this unique recipe and shared it with Aunt Martha, who in turn shared it with me. As I took my first bite, I was immediately struck by the bold flavors and the perfect balance of the fennel, green beans, and baby limas.

I knew right then and there that I had to learn how to make this dish myself. So, I asked Aunt Martha to teach me the recipe, and she graciously agreed. We spent the rest of that afternoon in her kitchen, chopping, sautéing, and simmering until we had a steaming pot of Bow Ties with Fennel, Green Beans and Baby Limas ready to enjoy.

Over the years, I have made this dish countless times for my family and friends, each time adding my own twist or variation to make it truly my own. It has become a staple in my recipe collection, a dish that never fails to impress and delight those who have the pleasure of eating it.

I remember one particular occasion when I made this dish for a dinner party with some of my closest friends. They were all amazed by the unique combination of ingredients and the depth of flavor that came through in each bite. They begged me for the recipe, and I happily obliged, knowing that this dish would bring them as much joy as it has brought me over the years.

As I reflect on the many recipes that I have collected and perfected over the years, this one stands out as a true gem. It is a testament to the power of sharing and learning from others, of taking inspiration from different cultures and experiences to create something truly special.

Now, as I pass this recipe on to you, my dear grandchild, I hope that you too will feel that sense of amazement and wonder that I felt all those years ago. I hope that you will take this recipe and make it your own, adding your own touch and flair to create something that is uniquely yours.

And who knows, maybe one day you will pass this recipe on to your own children and grandchildren, sharing the joy and love that comes from cooking and sharing a delicious meal with those you hold dear. For in the end, it is not just about the food itself, but the memories and connections that are created around the table, one delicious bite at a time.