Mediterranean Penne Pasta and Beans

Vegetarian
Health score
52%
Mediterranean Penne Pasta and Beans
30 min.
4
430kcal

Suggestions


Welcome to a delightful culinary journey with our Mediterranean Penne Pasta and Beans! This vibrant dish is not only a feast for the eyes but also a wholesome option for those seeking a vegetarian meal that bursts with flavor. Perfectly cooked penne pasta serves as the foundation, harmoniously combined with a medley of fresh ingredients that transport you straight to the sun-kissed shores of the Mediterranean.

Imagine the aroma of garlic sizzling in olive oil, mingling with the rich, tangy notes of no-salt-added tomatoes and the earthy goodness of chickpeas. Each bite is a celebration of textures and tastes, enhanced by the fragrant Italian seasoning and a hint of sweetness from sugar that balances the dish beautifully. The addition of fresh spinach not only adds a pop of color but also packs in essential nutrients, making this dish as healthy as it is delicious.

To top it all off, a sprinkle of crumbled feta cheese and sliced ripe olives brings a creamy and briny contrast that elevates the entire experience. Whether you're looking for a satisfying lunch, a hearty side dish, or a main course that will impress your guests, this Mediterranean Penne Pasta and Beans recipe is sure to become a favorite in your kitchen. Ready in just 30 minutes, it’s the perfect solution for busy weeknights or leisurely weekend gatherings. Dive in and enjoy a taste of the Mediterranean!

Ingredients

  • 1.8 cups penne pasta (tube-shaped uncooked
  • tablespoon vegetable oil 
  •  garlic clove minced
  • 29 oz tomatoes undrained canned
  • 15 oz garbanzo beans rinsed drained canned
  • 1.5 teaspoons seasoning dried italian
  • teaspoon sugar 
  • 10 oz pkt spinach fresh chopped ( 8 cups)
  • 0.5 cup feta cheese crumbled
  • 0.3 cup olives ripe sliced

Equipment

  • frying pan
  • dutch oven

Directions

  1. Cook penne to desired doneness as directed on package.
  2. Drain; cover to keep warm.
  3. Meanwhile, heat oil in large skillet or Dutch oven over medium-high heat until hot.
  4. Add garlic; cook and stir 30 seconds.
  5. Add tomatoes, beans, Italian seasoning and sugar; mix well. Bring to a boil. Reduce heat; simmer 10 minutes.
  6. Add spinach; cook 3 minutes or until spinach wilts, stirring frequently.
  7. To serve, arrange cooked penne on large serving platter. Top with tomato mixture.
  8. Sprinkle with cheese and olives.

Nutrition Facts

Calories430kcal
Protein16.61%
Fat24.93%
Carbs58.46%

Properties

Glycemic Index
71.11
Glycemic Load
22.14
Inflammation Score
-10
Nutrition Score
36.886521816254%

Flavonoids

Naringenin
1.4mg
Luteolin
0.57mg
Kaempferol
4.71mg
Myricetin
0.54mg
Quercetin
4.03mg

Nutrients percent of daily need

Calories:429.5kcal
21.48%
Fat:12.27g
18.87%
Saturated Fat:3.65g
22.82%
Carbohydrates:64.72g
21.57%
Net Carbohydrates:53.81g
19.57%
Sugar:8.11g
9.01%
Cholesterol:16.69mg
5.56%
Sodium:710.59mg
30.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.4g
36.79%
Vitamin K:370µg
352.38%
Vitamin A:8499.06IU
169.98%
Manganese:2.26mg
112.94%
Vitamin C:48.67mg
58.99%
Selenium:37.08µg
52.97%
Folate:211.84µg
52.96%
Vitamin B6:0.98mg
49.2%
Fiber:10.91g
43.63%
Magnesium:140.28mg
35.07%
Potassium:1176.09mg
33.6%
Phosphorus:329.06mg
32.91%
Copper:0.54mg
27.19%
Iron:4.89mg
27.16%
Calcium:249.79mg
24.98%
Vitamin B2:0.38mg
22.54%
Vitamin E:3.37mg
22.5%
Zinc:2.73mg
18.22%
Vitamin B1:0.24mg
16.31%
Vitamin B3:2.96mg
14.8%
Vitamin B5:0.96mg
9.58%
Vitamin B12:0.32µg
5.28%