Cavatappi with Chorizo and Black Beans

Dairy Free
Health score
11%
Cavatappi with Chorizo and Black Beans
45 min.
4
535kcal

Suggestions

Ingredients

  • cup black beans drained and rinsed canned
  • 0.5 pound pasta 
  • cup chicken broth low-sodium homemade canned
  • 0.8 teaspoon chili powder 
  • tablespoons cooking oil 
  • 0.5 pound cured chorizo hard cut into thin slices
  • 0.3 cup parsley fresh chopped
  • cloves garlic chopped
  • tablespoon juice of lime 
  •  onion sliced thin
  • 0.5 teaspoon oregano dried
  • teaspoon salt 
  • tablespoon tomato paste 

Equipment

  • frying pan
  • pot
  • aluminum foil

Directions

  1. In a large frying pan, heat the oil over moderately low heat.
  2. Add the onion and saut until it begins to soften, about 3 minutes. Stir in the garlic, oregano, and chili powder and cook, stirring, for 2 minutes.
  3. Add the chorizo, tomato paste, and broth to the pan and stir. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 3 minutes.
  4. Add the black beans, the lime juice, and the salt and remove the pan from the heat.
  5. In a large pot of boiling, salted water, cook the cavatappi until just done, about 13 minutes.
  6. Drain; toss with the sauce and parsley.
  7. Test-Kitchen Tips: For firm canned black beans rather than the usual mushy, overprocessed specimens, we prefer the Goya brand.: If you use tomato paste in small quantities, consider buying a tube of one of the imported Italian brands. The tube lasts a long time in the refrigerator, just like anchovy paste, so you won't have to open a whole can for one or two tablespoons.
  8. Wine Recommendation: A sparkling wine or crisp sauvignon blanc from California--or even a Mexican beer--is a good foil for this spicy dish.

Nutrition Facts

Calories535kcal
Protein15.89%
Fat42.66%
Carbs41.45%

Properties

Glycemic Index
52.25
Glycemic Load
18.04
Inflammation Score
-8
Nutrition Score
17.217826200568%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
10.78mg
Luteolin
0.06mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.77mg
Quercetin
5.64mg

Nutrients percent of daily need

Calories:534.71kcal
26.74%
Fat:25.15g
38.7%
Saturated Fat:6.17g
38.55%
Carbohydrates:54.98g
18.33%
Net Carbohydrates:49.12g
17.86%
Sugar:3.4g
3.78%
Cholesterol:35.44mg
11.81%
Sodium:810.2mg
35.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.09g
42.17%
Vitamin K:92.11µg
87.72%
Selenium:37.05µg
52.93%
Manganese:0.72mg
36.09%
Fiber:5.86g
23.44%
Iron:3.45mg
19.17%
Phosphorus:189.81mg
18.98%
Vitamin A:804.41IU
16.09%
Copper:0.32mg
16.03%
Vitamin E:2.31mg
15.42%
Vitamin C:12.32mg
14.94%
Magnesium:54.54mg
13.64%
Folate:50.86µg
12.71%
Potassium:439.01mg
12.54%
Vitamin B3:2.33mg
11.65%
Vitamin B6:0.19mg
9.33%
Vitamin B1:0.14mg
9.06%
Zinc:1.26mg
8.41%
Vitamin B2:0.13mg
7.58%
Calcium:52.81mg
5.28%
Vitamin B5:0.4mg
4.02%
Source:My Recipes