Pasta with Beans and Greens

Very Healthy
Health score
75%
Pasta with Beans and Greens
45 min.
6
284kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s both satisfying and easy to prepare? Look no further than this delightful Pasta with Beans and Greens! This recipe is not only packed with flavor but also boasts a remarkable health score of 75, making it a fantastic choice for anyone aiming to eat healthier without sacrificing taste.

Imagine twirling perfectly cooked bow tie pasta around your fork, complemented by the earthy richness of great Northern beans and the vibrant freshness of kale or spinach. The combination of sautéed onions and portobello mushrooms adds a savory depth that elevates this dish to a whole new level. With just a hint of garlic and a sprinkle of Parmesan cheese, every bite is a celebration of wholesome ingredients.

This dish is incredibly versatile, serving beautifully as a side, a hearty lunch, or even a main course. With only 284 calories per serving, it’s a guilt-free indulgence that will leave you feeling satisfied and energized. Plus, it’s ready in just 45 minutes, making it perfect for busy weeknights or leisurely weekend meals.

Whether you’re a seasoned cook or a kitchen novice, this Pasta with Beans and Greens is sure to impress. Gather your ingredients, and let’s get cooking!

Ingredients

  • ounces bow tie pasta uncooked
  • 15 ounce cannellini beans rinsed drained canned
  •  garlic cloves minced
  • ounces kale fresh chopped
  • cup chicken broth reduced-sodium
  • teaspoons olive oil 
  • large onion chopped
  • 0.3 cup parmesan cheese shredded
  • 0.5 teaspoon pepper 
  • ounce portobello mushroom caps halved sliced
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook pasta according to package directions, omitting salt and fat; drain.
  2. Place pasta in a large bowl; set aside.
  3. Saute onion and mushrooms in hot oil in a large skillet over medium heat 5 minutes.
  4. Add kale and next 4 ingredients; cook, stirring often, 15 minutes or until kale is tender.
  5. Add beans, and cook 1 minute.
  6. Add bean mixture to pasta; toss gently.
  7. Sprinkle with cheese.
  8. *1 (8-ounce) package sliced fresh mushrooms may be substituted.

Nutrition Facts

Calories284kcal
Protein19.69%
Fat12.63%
Carbs67.68%

Properties

Glycemic Index
31.67
Glycemic Load
12.04
Inflammation Score
-9
Nutrition Score
22.889130413532%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
7.94mg
Kaempferol
13.43mg
Myricetin
0.02mg
Quercetin
11.49mg

Nutrients percent of daily need

Calories:283.51kcal
14.18%
Fat:4.05g
6.23%
Saturated Fat:1.21g
7.56%
Carbohydrates:48.85g
16.28%
Net Carbohydrates:42.15g
15.33%
Sugar:3.1g
3.44%
Cholesterol:2.83mg
0.94%
Sodium:296.25mg
12.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.21g
28.42%
Vitamin K:111.86µg
106.54%
Vitamin A:2866.16IU
57.32%
Selenium:33.54µg
47.91%
Manganese:0.91mg
45.69%
Vitamin C:29.56mg
35.83%
Fiber:6.7g
26.81%
Phosphorus:263.8mg
26.38%
Folate:94.83µg
23.71%
Calcium:177.7mg
17.77%
Copper:0.36mg
17.76%
Magnesium:70.8mg
17.7%
Potassium:615.35mg
17.58%
Vitamin B3:3.17mg
15.83%
Vitamin B2:0.23mg
13.78%
Vitamin B1:0.2mg
13.3%
Vitamin B6:0.26mg
13.15%
Iron:2.36mg
13.1%
Zinc:1.47mg
9.77%
Vitamin B5:0.77mg
7.67%
Vitamin E:0.44mg
2.95%
Vitamin B12:0.1µg
1.73%
Source:My Recipes