WHITE BEAN AND SPINACH PASTA

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.