Artichoke Hearts and White Beans with Pasta

Vegetarian
Vegan
Dairy Free
Health score
29%
Artichoke Hearts and White Beans with Pasta
45 min.
4
262kcal

Suggestions


Are you looking to whip up a delightful and nutritious meal that doesn’t compromise on flavor? Look no further than our Artichoke Hearts and White Beans with Pasta! This vibrant dish is not only vegetarian and vegan but also dairy-free, making it an ideal choice for anyone seeking a wholesome meal without limiting dietary preferences.

Imagine biting into tender artichoke hearts complemented by the creamy texture of white beans, all perfectly nestled among al dente pasta shells. The addition of sautéed garlic and onions adds an aromatic depth, while a splash of fresh lemon juice provides a zesty brightness that lifts each bite. Ready in just 45 minutes, this dish is as quick to prepare as it is satisfying, perfect for a busy weeknight dinner or a relaxed weekend gathering with friends and family.

Not to mention, it’s a fantastic way to incorporate plant-based proteins into your diet, boasting a caloric profile that allows you to indulge guilt-free. Top it off with a sprinkle of red pepper flakes for a hint of heat, and you have a meal that’s not just good for you but also exceptionally delicious. Gather your ingredients and get ready to impress your taste buds - this Artichoke Hearts and White Beans Pasta is sure to become a staple in your home cooking!

Ingredients

  • can artichoke hearts with juice quartered
  • can beans white
  • tablespoon garlic 
  • tablespoons juice of lemon 
  • tablespoons olive oil 
  • 0.5  onion chopped
  • cup pasta shells [use gf pasta cooked for gluten-free] your favorite

Equipment

  • frying pan

Directions

  1. Saute garlic and onion in deep skillet over medium heat for five minutes in olive oil.
  2. Add lemon juice, simmer for two minutes.
  3. Add artichoke hearts with juice and simmer for another five minutes until sauce is opaque.Lower heat to medium low.
  4. Add white beans and cover skillet, allowing ten minutes of cooking time.
  5. Add cooked pasta shells, mixing well.
  6. Serve with red pepper flakes and [vegan "parmesan"] if desired.

Nutrition Facts

Calories262kcal
Protein16.11%
Fat26.15%
Carbs57.74%

Properties

Glycemic Index
34.13
Glycemic Load
10.63
Inflammation Score
-5
Nutrition Score
10.714347809067%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
2.85mg

Nutrients percent of daily need

Calories:262.32kcal
13.12%
Fat:7.66g
11.79%
Saturated Fat:1.12g
6.98%
Carbohydrates:38.07g
12.69%
Net Carbohydrates:31g
11.27%
Sugar:1.75g
1.95%
Cholesterol:0mg
0%
Sodium:228.46mg
9.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.62g
21.24%
Manganese:0.72mg
36.1%
Fiber:7.08g
28.3%
Iron:3.81mg
21.14%
Folate:77.79µg
19.45%
Magnesium:64.15mg
16.04%
Potassium:548.46mg
15.67%
Selenium:10.7µg
15.28%
Copper:0.3mg
14.98%
Vitamin E:1.91mg
12.73%
Phosphorus:126.37mg
12.64%
Zinc:1.45mg
9.64%
Calcium:89.69mg
8.97%
Vitamin B1:0.12mg
8.27%
Vitamin B6:0.14mg
7.15%
Vitamin K:7.49µg
7.13%
Vitamin C:4.54mg
5.51%
Vitamin B2:0.05mg
3.18%
Vitamin B5:0.28mg
2.78%
Vitamin B3:0.29mg
1.45%