Farfalle with Sausage, Cannellini Beans, and Kale

Very Healthy
Health score
100%
Farfalle with Sausage, Cannellini Beans, and Kale
45 min.
6
360kcal

Suggestions


If you're searching for a delightful dish that balances health and flavor, look no further than our Farfalle with Sausage, Cannellini Beans, and Kale! This vibrant recipe is not only very healthy, boasting a perfect score of 100 in health benefits, but it also delivers a hearty punch of taste in just 45 minutes. Ideal for lunch, dinner, or even as an impressive side dish, this meal is set to become a staple in your kitchen.

The combination of hot turkey Italian sausage with the creamy texture of cannellini beans brings a satisfying richness to every bite. Meanwhile, fresh kale adds a nutritional boost and vibrant color that elevates the dish both aesthetically and health-wise. The sun-dried tomatoes contribute a touch of sweetness and acidity, perfectly complementing the savory elements.

Cooked with farfalle pasta, also known as bow tie pasta, this dish embraces a well-rounded mix of flavors and textures that will leave you and your guests asking for seconds. With only 360 calories per serving, you can enjoy this delicious meal without any guilt. It's the perfect blend of comfort food and healthy eating. Get ready to impress your family and friends with this delightful pasta dish that’s sure to satisfy every palate!

Ingredients

  • 15 ounce cannellini beans rinsed drained canned
  • 0.3 teaspoon pepper red crushed
  • ounces farfalle pasta uncooked (bow tie pasta)
  • 14 ounce fat-skimmed beef broth fat-free canned
  •  garlic clove minced
  • teaspoon seasoning dried italian
  • ounces turkey sausage italian hot
  • 16 ounce kale fresh
  • 0.3 cup sun-dried olives 
  • 1.5 cups onion chopped
  • 0.3 cup parmesan fresh shaved

Equipment

  • bowl
  • frying pan
  • sieve
  • dutch oven

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain, reserving 1 cup cooking liquid; keep warm.
  3. Drain tomatoes in a small sieve over a bowl, reserving 2 teaspoons oil; slice tomatoes.
  4. Heat a large Dutch oven over medium heat.
  5. Add sliced tomatoes, reserved 2 teaspoons tomato oil, onion, and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble.
  6. Add garlic to pan; cook 1 minute.
  7. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender. Stir in pasta, reserved 1 cup cooking liquid, and beans.

Nutrition Facts

Calories360kcal
Protein22.93%
Fat16.15%
Carbs60.92%

Properties

Glycemic Index
37.33
Glycemic Load
16.77
Inflammation Score
-10
Nutrition Score
35.300434844001%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
19.85mg
Kaempferol
35.65mg
Myricetin
0.06mg
Quercetin
25.24mg

Nutrients percent of daily need

Calories:359.61kcal
17.98%
Fat:6.62g
10.18%
Saturated Fat:2.31g
14.43%
Carbohydrates:56.13g
18.71%
Net Carbohydrates:46.6g
16.95%
Sugar:6.63g
7.37%
Cholesterol:22.87mg
7.62%
Sodium:742.42mg
32.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.14g
42.27%
Vitamin K:301.34µg
286.99%
Vitamin A:7710.79IU
154.22%
Vitamin C:87.8mg
106.43%
Manganese:1.45mg
72.36%
Selenium:37.4µg
53.43%
Iron:8.26mg
45.91%
Fiber:9.53g
38.11%
Calcium:336.88mg
33.69%
Phosphorus:316.89mg
31.69%
Folate:115.34µg
28.84%
Potassium:1000.75mg
28.59%
Magnesium:107.74mg
26.93%
Vitamin B2:0.44mg
26.08%
Vitamin B6:0.48mg
24.03%
Copper:0.46mg
23.11%
Vitamin B3:3.89mg
19.46%
Zinc:2.76mg
18.41%
Vitamin B1:0.27mg
18%
Vitamin B5:0.93mg
9.29%
Vitamin E:1.21mg
8.09%
Vitamin B12:0.34µg
5.75%
Source:My Recipes