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WHITE BEAN AND SPINACH PASTA
13

WHITE BEAN AND SPINACH PASTA

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

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.

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