Cavatappi with White Beans and Golden Onions

Very Healthy
Health score
78%
Cavatappi with White Beans and Golden Onions
45 min.
6
529kcal

Suggestions


Welcome to a delightful culinary experience with our Cavatappi with White Beans and Golden Onions! This vibrant dish not only tantalizes your taste buds but also promotes a healthy lifestyle, boasting a remarkable health score of 78. Whether you're looking for a hearty main course, a fulfilling side dish, or even a light lunch, this recipe caters to all your dining needs.

Imagine twirling al dente cavatappi pasta, its ridges capturing the rich flavors of sautéed golden onions and sweet bell peppers. Enhanced by the creaminess of white beans and the subtle heat of fresh jalapeño, each bite offers a symphony of textures and tastes. With the addition of freshly chopped parsley and a generous sprinkle of Parmigiano-Reggiano, you’ll find that this dish is not just nutritious but also indulgently satisfying.

Perfect for gatherings or a cozy meal at home, this recipe serves six and can be prepared in just 45 minutes! It balances wholesome ingredients with robust flavors, allowing you to enjoy a guilt-free feast. Elevate your cooking repertoire and bring some Mediterranean charm to your table with this colorful, nourishing dish that will impress family and friends alike. Get ready to savor the delightful combination of simplicity and elegance in your next meal!

Ingredients

  • 0.3 teaspoon pepper black
  • lb rotini pasta (corkscrew pasta)
  • 0.5 cup parsley fresh finely chopped
  • large garlic clove finely chopped
  • 16 oz cannellini beans white drained and rinsed canned
  • teaspoons jalapeno fresh finely chopped to taste
  • tablespoons olive oil 
  • medium onion halved lengthwise cut lengthwise into thin slices (2 1/2 cups)
  • cup parmesan finely grated
  • large bell pepper red cut lengthwise into 1/8-inch-wide strips (4 cups)
  • teaspoon salt 
  • 0.8 cup water 

Equipment

  • bowl
  • frying pan
  • pot
  • colander

Directions

  1. Heat 2 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onions, stirring occasionally, until golden, about 10 minutes.
  2. Add garlic and sauté, stirring, 1 minute, then transfer onions to a bowl.
  3. Add remaining tablespoon oil to skillet and sauté bell peppers, chile, salt, and pepper, stirring occasionally, until bell peppers are tender, about 8 minutes.
  4. Add onions and water and bring to a boil, scraping up brown bits from bottom of skillet, then remove from heat.
  5. While peppers are sautéing, cook pasta in a 6- to 8-quart pot of boiling salted water, stirring occasionally, until al dente. Reserve 3/4 cup cooking water, then drain pasta well in a colander and return to pot.
  6. Add onion mixture, reserved cooking water, beans, half of cheese, and half of parsley and toss well.
  7. Serve sprinkled with remaining cheese and parsley.

Nutrition Facts

Calories529kcal
Protein17.5%
Fat22.07%
Carbs60.43%

Properties

Glycemic Index
42.33
Glycemic Load
24.41
Inflammation Score
-9
Nutrition Score
30.612609057323%

Flavonoids

Apigenin
10.78mg
Luteolin
0.43mg
Isorhamnetin
1.84mg
Kaempferol
0.33mg
Myricetin
0.76mg
Quercetin
7.68mg

Nutrients percent of daily need

Calories:529.01kcal
26.45%
Fat:13.04g
20.06%
Saturated Fat:4.07g
25.46%
Carbohydrates:80.29g
26.76%
Net Carbohydrates:70.57g
25.66%
Sugar:6.12g
6.8%
Cholesterol:11.33mg
3.78%
Sodium:668.85mg
29.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.26g
46.52%
Vitamin C:82.45mg
99.94%
Vitamin K:89.85µg
85.57%
Selenium:54.95µg
78.51%
Manganese:1.23mg
61.32%
Vitamin A:2282.94IU
45.66%
Phosphorus:412.36mg
41.24%
Fiber:9.73g
38.9%
Folate:132.08µg
33.02%
Calcium:286.45mg
28.64%
Magnesium:98.75mg
24.69%
Copper:0.45mg
22.5%
Vitamin B6:0.43mg
21.6%
Potassium:683.49mg
19.53%
Iron:3.41mg
18.97%
Vitamin B1:0.25mg
16.43%
Zinc:2.46mg
16.37%
Vitamin E:2.1mg
13.98%
Vitamin B3:2.51mg
12.57%
Vitamin B2:0.21mg
12.26%
Vitamin B5:0.85mg
8.5%
Vitamin B12:0.2µg
3.33%
Source:Epicurious