Cavatappi with White Beans and Golden Onions

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

Suggestions


If you’re in the mood for a hearty yet healthy dish that is bursting with flavor, look no further than our Cavatappi with White Beans and Golden Onions! This delightful recipe combines the delightful ridges of cavatappi pasta with creamy white beans, sweet golden onions, and vibrant bell peppers to create a satisfying meal that's perfect for lunch, dinner, or as a side dish.

Loaded with nutritious ingredients, this dish shines with the addition of fresh parsley and a hint of jalapeño for a touch of heat, making it a colorful and nutritious choice for any occasion. The savory sautéed onions and the creamy texture of the white beans make every bite a delicious experience that the whole family will love.

In just 45 minutes, you can whip up this comforting pasta dish that serves six, making it ideal for gatherings or meal prep for the week ahead. With a balanced caloric profile, boasting 529 calories per serving, this recipe also scores high on the health meter, ensuring you’re treating your body right while indulging in a tasty meal. So gather your ingredients and get ready to savor every delicious bite of Cavatappi with White Beans and Golden Onions!

Ingredients

  • 0.3 teaspoon pepper black
  • lb cavatappi) (corkscrew pasta)
  • 0.5 cup flat-leaf parsley fresh finely chopped
  • large garlic clove finely chopped
  • 16 oz beans such as great northern white drained and rinsed canned
  • teaspoons jalapeño chile fresh finely chopped to taste
  • tablespoons olive oil 
  • medium onions halved lengthwise cut lengthwise into thin slices (2 1/2 cups)
  • cup parmigiano-reggiano finely grated
  • large bell peppers 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