WHITE BEAN AND SPINACH PASTA QUICK SUPPER
White Bean and Spinach Pasta Quick Supper is a simple yet nourishing dish that delivers both comfort and nutrition in every serving. Whole wheat pasta forms a hearty base, while creamy white beans add plant-based protein and richness that make the meal satisfying without being heavy. Fresh spinach brings vibrant colour and essential vitamins, balanced beautifully by the subtle aroma of garlic sautéed in olive oil. Light seasoning with salt and pepper allows the natural flavours to shine through, keeping the dish wholesome and uncomplicated. Vegan and packed with fibre, this pasta supper is a smart option for anyone seeking a balanced meal that supports both energy and nutrition. This White Bean and Spinach Pasta Quick Supper is quick to prepare and versatile, making an excellent choice for a hearty lunch or an easy dinner, offering flavour and nourishment in equal measure.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Side
SERVING SIZE
1
CUISINE
Mediterranean, Italian, American
PREPARATION/TECHNIQUES
Boil, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Fall, Winter, Spring, Picnic, Potluck
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Vegan, High Fibre, Low Cholesterol, Quick & Easy, Kid Friendly
DISH TYPE
Pasta
INGREDIENTS
There are the following ingredients for White Bean And Spinach Pasta Quick Supper:
- 80 grams | 2.82 ounces | about ½ cup canned white beans, drained
- 75 grams | 2.65 ounces | about ½ cup cooked whole wheat pasta
- 50 grams | 1.76 ounces | about 1½ cups loosely packed fresh spinach
- 3 grams | 0.11 ounces | 1 clove garlic, minced
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 0.75 grams | 0.03 ounces | ⅛ teaspoon fine sea salt, to taste
- 0.30 grams | 0.01 ounces | ⅛ teaspoon black pepper, freshly ground, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 172 kilocalories
- Fat: 5.0 grams
- Saturated Fat: 2.3 grams
- Carbohydrate: 24.2 grams
- Sugar: 9.1 grams
- Fibre: 5.0 grams
- Sodium: 383 milligrams
- Protein: 9.3 grams
- Calcium: 163 milligrams
- Potassium: 448 milligrams
- Iron: 1.98 milligrams
PREPARATION
These steps are followed for the preparation of White Bean And Spinach Pasta Quick Supper:
- Cook The Pasta: Boil the whole wheat pasta according to package instructions until it is 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 to 2 minutes until fragrant and golden.
- Add The Spinach: Toss fresh spinach into the pan with the garlic. Sauté for 2 to 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 and protein-packed meal.
PREPARATION TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for White Bean And Spinach Pasta Quick Supper:
- 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, you can use 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 and 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
- Refrigerator Storage: Store leftovers in an airtight container in the refrigerator 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 refrigerator overnight before reheating.
