Mediterranean Penne Pasta and Beans

Vegetarian
Very Healthy
Health score
67%
Mediterranean Penne Pasta and Beans
30 min.
4
508kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with this delightful Mediterranean Penne Pasta and Beans recipe. Perfectly suited for vegetarians and health-conscious food lovers alike, this dish is not only very healthy but also bursting with taste. In just 30 minutes, you can create a satisfying meal that serves four, making it an ideal choice for a family lunch or a cozy dinner with friends.

This recipe combines the hearty goodness of penne pasta with protein-packed chickpeas and fresh spinach, all enveloped in a rich, savory tomato sauce. The addition of crumbled feta cheese and ripe olives adds a delightful tang and depth of flavor, elevating this dish to a new level of deliciousness. With a caloric content of 508 kcal per serving, you can enjoy a guilt-free meal that nourishes your body and satisfies your taste buds.

Whether you’re looking for a main course, a side dish, or a light lunch, this Mediterranean Penne Pasta and Beans recipe is versatile enough to fit any occasion. Its colorful presentation and aromatic ingredients will impress your guests and leave them asking for seconds. So, roll up your sleeves and get ready to savor the essence of the Mediterranean right in your kitchen!

Ingredients

  • 0.5 cup feta cheese crumbled
  • 15 oz chickpeas rinsed drained canned
  •  garlic clove minced
  • 1.5 teaspoons seasoning dried italian
  • 29 oz no salt added diced tomatoes undrained canned
  • 0.3 cup olives ripe sliced
  • 1.8 cups penne pasta (tube-shaped uncooked
  • 10 oz pkt spinach fresh chopped ( 8 cups)
  • teaspoon sugar 
  • tablespoon vegetable oil 

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

Calories508kcal
Protein17.09%
Fat22%
Carbs60.91%

Properties

Glycemic Index
57.96
Glycemic Load
21.57
Inflammation Score
-10
Nutrition Score
41.457391344983%

Flavonoids

Luteolin
0.57mg
Kaempferol
4.53mg
Myricetin
0.27mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:508.24kcal
25.41%
Fat:12.81g
19.7%
Saturated Fat:3.7g
23.13%
Carbohydrates:79.76g
26.59%
Net Carbohydrates:65.86g
23.95%
Sugar:12.7g
14.11%
Cholesterol:16.69mg
5.56%
Sodium:432.77mg
18.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.38g
44.76%
Vitamin K:363.98µg
346.65%
Vitamin A:7040.19IU
140.8%
Manganese:2.41mg
120.41%
Folate:353.73µg
88.43%
Selenium:39.1µg
55.85%
Fiber:13.9g
55.59%
Vitamin C:40.9mg
49.57%
Iron:8.09mg
44.96%
Phosphorus:412.34mg
41.23%
Magnesium:162.6mg
40.65%
Copper:0.78mg
38.79%
Potassium:1231.66mg
35.19%
Vitamin B6:0.69mg
34.63%
Calcium:307.84mg
30.78%
Vitamin B2:0.51mg
29.89%
Vitamin E:4.03mg
26.89%
Zinc:3.57mg
23.77%
Vitamin B1:0.35mg
23.36%
Vitamin B3:3.62mg
18.12%
Vitamin B5:1mg
10.04%
Vitamin B12:0.32µg
5.28%