White Bean Spag Bowl!

White Bean Spag Bowl 1

White Bean Spag Bowl

Spag Bowl is a family favourite in our house. My son loved it the moment he could eat it without the side effects of the reflux he suffered from as a baby. I remember feeding it to him for the first time and he ate the whole bowl with no complaints. In recent months however, I have cut back on the amount of red meat we eat in a week and I am now on the hunt for healthy alternatives.

For many years now I have had a condition called Polycystic Ovaries Syndrome (PCOS). I now realise since quitting sugar that food has a massive part to play in how our bodies function. I have written a blog called Diet, Exercise and PCOS! Eeks! for more about my journey with PCOS. In the past few years, I have been looking at different foods to help me with my menstrual cycle.

Beans are a great food to fuel the body with but they are fantastic for helping with the symptoms of PCOS. Firstly they are rich in slow digesting carbohydrates, protein and fibre, beans including white beans are considered a low GI food. The glycemic index or GI is a numerical index that ranks foods based on their impact on blood sugar levels.

The foods that are high scoring such as white bread and potatoes break down quickly during digestion and cause an immediate spike in blood sugar and insulin levels. However, foods like beans with a low GI function do not trigger spikes in blood sugar levels. Eating these kind of foods helps to keep cravings and moods swings away.

The health benefits of low GI foods do not end there. These types of food are thought to help lower your risk of heart disease and adult diabetes. Plus this recipe is delicious and I promise you won’t miss the meat if you try it. My son Ted loves this meal too but I’m quite fortunate as he does love beans. It’s well worth a try.

Serves 4


White Bean Spag Bowl 5

White Bean Spag Bowl

  • Sharp knife
  • Chopping board
  • Grater
  • Tablespoon
  • Teaspoon
  • Frying pan
  • Colander


  • Cannellini beans x 1 400g tin
  • Butter beans x 1 400g tin
  • Onions x 1 large
  • Garlic
  • Carrots x 2
  • Courgette x 2
  • Tomatoes x 2 400g tins
  • Tommy K or tomato puree x 2 tbsp
  • Vegetable stock x 250mls
  • Oregano x 1 tsp
  • Bay leaves x 2
  • Salt and pepper to taste
  • Olive oil
  • Brown rice pasta x 300g
  • Parmesan or mature cheddar (optional)


  • Start by grating the carrots and courgettes.
  • Slice the onions and the garlic.
  • Heat the pan on a medium to high heat.
  • Add enough olive oil to cover the base of the pan.
  • When the pan has heated add the onions and garlic.
  • Fry for about 5 minutes until the onions are translucent.
  • Pour over the vegetable stock and tomatoes.
  • Then add the grated carrots, courgettes, bay leaves, oregano and tommy k or tomato puree.
  • Next drain the beans in the colander and add to the pan.
  • Add the salt and pepper to taste.
  • Stir all the ingredients into the sauce and then bring to the boil.
  • Turn the heat down and leave to simmer for about 40 minutes.
  • Leave 10 minutes at the end to boil the pasta.
  • When the pasta is cooked, drain and add the pasta to the sauce.
  • Serve and add cheese if necessary, then enjoy.
White Bean Spag Bowl 6

White Bean Spag Bowl

My son Ted really enjoys eating this dish. Without the mince beef it’s still a winner with Ted in this house. My husband is not so keen on beans but he will eat it. The recipe is easy and simple to follow. Normally it takes me less than an hour to make this dish. The sauce could be made in the slow cooker. Just put all the ingredients in the pot apart from the pasta. Leave on a low heat for eight hours or on high for four hours. The dish could be made at the weekend and then frozen. Then we have a quick meal during the week too. However you decide to eat this meal, as always, please enjoy!