WHITE BEAN AND SPINACH PASTA
White Bean and Spinach Pasta is a quick, healthy, and satisfying dish perfect for a nourishing meal. The tender whole wheat pasta with creamy white beans, fresh spinach, and a touch of garlic, this recipe is packed with protein, fibre and essential nutrients. The simplicity of olive oil and seasonings brings out the natural flavours of the ingredients. Ideal for a hearty lunch or dinner, this vegan dish is easy to prepare and delivers a comforting meal that’s both filling and nutritious. It is also versatile enough to accommodate various diets and preferences.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Side
SERVING SIZE
1 serving
CUISINE
Mediterranean, Italian, American
PREPARATION/TECHNIQUES
Boil, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Weeknight Dinner, Family Meal, Fall, Winter, Spring, Picnic, Potluck
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Vegan, High Fibre, Low Cholesterol, Quick & Easy, Kid Friendly
DISH TYPE
Pasta, Main Dish, Bowl
INGREDIENTS
- 50g canned white beans, drained
- 50g whole wheat pasta, cooked
- 50g fresh spinach
- 1 clove garlic, minced
- 1 tsp olive oil
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 270
- Protein: 10g
- Fat: 5g
- Carbohydrates: 45g
- Fibre: 9g
- Sodium: 170mg
- Sugar: 1g
PREPARATION
- Cook The Pasta: Boil the whole wheat pasta according to package instructions until in whole grain form. Drain and set aside, reserving a little pasta water for the sauce.
- Sauté The Garlic: Heat olive oil in a pan over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant and golden.
- Add The Spinach: Toss fresh spinach into the pan with the garlic. Sauté for 2-3 minutes until wilted and tender, stirring occasionally to prevent burning.
- Mix In The Beans: Add the drained white beans to the spinach and garlic mixture. Stir to combine and heat for another 2 minutes, allowing the beans to warm through.
- Combine With Pasta: Add the cooked pasta to the pan, stirring gently to coat it in the spinach and bean mixture. If the pasta seems dry, add a splash of reserved pasta water to achieve a creamy consistency.
- Season And Serve: Season the dish with salt and pepper to taste. Serve hot, and enjoy a comforting, protein-packed meal.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Add Pasta Water: Reserving a bit of pasta water helps create a silky sauce that binds the ingredients together.
- Use Baby Spinach: For a milder taste and a more tender texture, opt for baby spinach instead of regular spinach.
- Enhance The Flavour: A sprinkle of nutritional yeast or a dash of red pepper flakes can elevate the flavour, adding a cheesy or spicy kick.
VARIATIONS
- Protein Boost: Add cooked tofu, tempeh, or sautéed mushrooms for extra protein and texture.
- Creamy Twist: Stir in a tablespoon of tahini or cashew cream for a more decadent, creamier sauce.
- Gluten-Free Option: Substitute regular pasta with gluten-free pasta for a celiac-friendly meal.
- Fresh Herbs: Incorporate fresh basil or oregano for added flavour and a Mediterranean touch.
PREPPING AND STORAGE
- Fridge Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or stovetop with a splash of water or olive oil to refresh the texture.
- Freezing: This dish can be frozen for up to 2 months. Freeze in individual portions for easy meals. Thaw in the fridge overnight before reheating.