Pasta with Black Kale, Caramelized Onions, and Parsnips

Very Healthy
Health score
95%
Pasta with Black Kale, Caramelized Onions, and Parsnips
45 min.
6
327kcal

Suggestions


Discover a delightful blend of flavors and textures with our Pasta with Black Kale, Caramelized Onions, and Parsnips recipe. This vibrant dish not only tantalizes your taste buds but also offers a healthy boost, making it perfect for any meal—whether as a satisfying main course, a nutritional side dish, or a fulfilling lunch. With a remarkable health score of 95, you can indulge without guilt.

The earthy taste of black kale meets the natural sweetness of caramelized onions and parsnips, creating a unique culinary experience that showcases the beauty of seasonal ingredients. This pasta dish is not just visually appealing, but it’s also packed with nutrients, providing you with energy and satisfaction. Plus, the addition of aromatic fresh thyme and the richness of shaved Parmigiano-Reggiano cheese elevate this recipe to a gourmet level.

Ready in just 45 minutes, this meal is perfect for anyone seeking a wholesome yet hearty option that can easily serve up to six people. Whether you're cooking for a special occasion or just a cozy family dinner, this flavorful pasta is sure to impress your guests and leave them craving more. Let’s dive into the kitchen and whip up this delightful dish that’s brimming with health benefits and deliciousness!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup cooking wine dry white
  • tablespoon thyme leaves fresh chopped
  •  garlic cloves chopped
  • cups kale black trimmed chopped ( 3 bunches)
  • tablespoons olive oil extra-virgin divided
  • 2.5 cups onion sliced ( 1 large)
  • ounces parmigiano-reggiano cheese divided shaved
  • cups diagonally cut parsnip () ( 1 pound)
  • ounces penne pasta uncooked
  • 0.5 teaspoon salt 
  • 0.5 cup vegetable broth organic

Equipment

  • bowl
  • frying pan
  • sieve

Directions

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat.
  2. Add parsnip to pan; cook 12 minutes or until tender and browned, stirring occasionally.
  3. Place in a large bowl; keep warm.
  4. Heat remaining 1 tablespoon oil in pan over medium-low heat.
  5. Add onion to pan; cook 20 minutes or until tender and golden brown, stirring occasionally. Stir in thyme and garlic; cook 2 minutes, stirring occasionally.
  6. Add wine; cook 3 minutes or until liquid almost evaporates. Stir in kale and broth; cook, covered, 5 minutes or until kale is tender. Uncover; cook 4 minutes or until kale is very tender, stirring occasionally.
  7. Cook pasta according to package directions, omitting salt and fat.
  8. Drain pasta in a sieve over a bowl, reserving 3/4 cup cooking liquid.
  9. Add drained pasta to kale mixture. Stir in parsnips, 1/2 cup reserved cooking liquid, 1/4 cup cheese, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; cook for 1 minute or until thoroughly heated.
  10. Add remaining 1/4 cup cooking liquid if needed to moisten. Top with remaining 1/4 cup cheese.

Nutrition Facts

Calories327kcal
Protein13.68%
Fat23.75%
Carbs62.57%

Properties

Glycemic Index
57.83
Glycemic Load
17.81
Inflammation Score
-10
Nutrition Score
23.35695651044%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.04mg
Luteolin
0.55mg
Isorhamnetin
9.95mg
Kaempferol
13.54mg
Myricetin
0.05mg
Quercetin
20.56mg

Nutrients percent of daily need

Calories:326.83kcal
16.34%
Fat:8.4g
12.92%
Saturated Fat:2.42g
15.13%
Carbohydrates:49.78g
16.59%
Net Carbohydrates:42.78g
15.56%
Sugar:7.71g
8.56%
Cholesterol:6.43mg
2.14%
Sodium:451.51mg
19.63%
Alcohol:2.06g
100%
Alcohol %:1.02%
100%
Protein:10.88g
21.76%
Vitamin K:127.82µg
121.74%
Vitamin A:2970.57IU
59.41%
Manganese:1.09mg
54.5%
Vitamin C:44.88mg
54.4%
Selenium:28.11µg
40.16%
Fiber:7g
27.99%
Calcium:241.27mg
24.13%
Phosphorus:227.13mg
22.71%
Folate:82.86µg
20.72%
Potassium:568.76mg
16.25%
Magnesium:64.04mg
16.01%
Vitamin B6:0.28mg
14.13%
Vitamin E:1.93mg
12.84%
Vitamin B2:0.21mg
12.56%
Copper:0.25mg
12.43%
Vitamin B1:0.17mg
11.04%
Iron:1.88mg
10.47%
Zinc:1.48mg
9.86%
Vitamin B3:1.6mg
8%
Vitamin B5:0.74mg
7.4%
Vitamin B12:0.11µg
1.89%
Source:My Recipes