Pasta with Asparagus, Cannellini Beans, and Porcini Cream

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Pasta with Asparagus, Cannellini Beans, and Porcini Cream
45 min.
6
325kcal

Suggestions


Indulge in a delightful culinary experience with our Pasta with Asparagus, Cannellini Beans, and Porcini Cream. This vibrant dish is not only a feast for the eyes but also a celebration of wholesome ingredients that cater to a variety of dietary preferences. Whether you're a vegetarian, vegan, or simply looking for a healthy meal, this recipe checks all the boxes.

Imagine perfectly cooked pasta enveloped in a creamy, rich sauce made from silken tofu and the earthy flavors of rehydrated porcini mushrooms. The addition of tender asparagus and protein-packed cannellini beans creates a satisfying and nutritious dish that is perfect for lunch, dinner, or even as a side for your next gathering.

With a health score of 100, this recipe is designed to nourish your body while tantalizing your taste buds. Each serving is packed with flavor and comes in at just 325 calories, making it a guilt-free option for any meal. Plus, it’s ready in just 45 minutes, allowing you to whip up a delicious and healthy dish without spending hours in the kitchen.

So, gather your ingredients and get ready to impress your family and friends with this exquisite pasta dish that combines simplicity, health, and incredible taste. Your taste buds will thank you!

Ingredients

  • pound asparagus trimmed cut into 1-inch lengths
  • 15 ounces cannellini beans drained and rinsed (or great northern beans)
  • 0.5 ounce the following: parmesan rind) dried
  • clove garlic 
  • teaspoons juice of lemon 
  • pinch nutmeg 
  • servings salt and pepper to taste
  • teaspoon cooking sherry 
  • 0.5 cup silken tofu light firm (or silken)
  • 0.5 cup soymilk plain
  • 0.5 cup water boiling
  • 12 ounces pasta gluten-free whole wheat (I used campagnelle but could use or spirals)

Equipment

  • bowl
  • sauce pan
  • pot
  • sieve

Directions

  1. Pour the boiling water over the mushrooms and soak until they are completely rehydrated, about 20 minutes. Strain them through a fine sieve or a coffee filter, catching and reserving the liquid; rinse them if gritty and chop. Set aside. Meanwhile, cook the pasta in a large pot of boiling water until al dente. When it’s done, drain it, reserving 1/2 cup of the cooking water, and put pasta into a serving bowl. While the pasta’s cooking, blend the silken tofu, soymilk, and garlic until smooth.
  2. Pour it into a saucepan, add a pinch of nutmeg and the reserved mushroom liquid and simmer for 5 minutes.
  3. Add the lemon juice, sherry, reserved mushrooms, and the drained beans.
  4. Add salt and pepper to taste. Simmer until beans are warm. And while that’s cooking, steam the asparagus until tender but crisp, about 5 minutes.
  5. Add the asparagus to the cooked pasta and toss in the sauce. If it seems dry, add a little of the pasta cooking water.
  6. Add more salt or pepper to taste and serve.

Nutrition Facts

Calories325kcal
Protein20.42%
Fat5.77%
Carbs73.81%

Properties

Glycemic Index
30.07
Glycemic Load
0.71
Inflammation Score
-8
Nutrition Score
26.029565044071%

Flavonoids

Catechin
0.01mg
Eriodictyol
0.08mg
Hesperetin
0.24mg
Naringenin
0.03mg
Isorhamnetin
4.31mg
Kaempferol
1.05mg
Myricetin
0.01mg
Quercetin
10.58mg

Nutrients percent of daily need

Calories:325.42kcal
16.27%
Fat:2.22g
3.41%
Saturated Fat:0.44g
2.73%
Carbohydrates:63.84g
21.28%
Net Carbohydrates:56.87g
20.68%
Sugar:2.33g
2.59%
Cholesterol:0mg
0%
Sodium:213.54mg
9.28%
Alcohol:0.09g
100%
Alcohol %:0.04%
100%
Protein:17.66g
35.32%
Manganese:2.26mg
113.07%
Selenium:47.65µg
68.08%
Folate:154.55µg
38.64%
Copper:0.77mg
38.46%
Vitamin B1:0.54mg
35.85%
Magnesium:136.75mg
34.19%
Phosphorus:323.11mg
32.31%
Iron:5.5mg
30.57%
Vitamin K:31.46µg
29.96%
Fiber:6.97g
27.88%
Vitamin B3:5.18mg
25.89%
Potassium:656.12mg
18.75%
Zinc:2.72mg
18.13%
Vitamin B2:0.31mg
18.09%
Vitamin B6:0.36mg
17.83%
Vitamin B5:1.48mg
14.76%
Vitamin A:649.84IU
13%
Calcium:125.02mg
12.5%
Vitamin C:7.46mg
9.04%
Vitamin E:1.35mg
9.02%
Vitamin B12:0.21µg
3.54%
Vitamin D:0.33µg
2.19%