Pasta With White Beans and Arugula

Vegetarian
Very Healthy
Health score
65%
Pasta With White Beans and Arugula
30 min.
8
439kcal

Suggestions


If you're searching for a nutritious and flavorful dish that can suit various occasions, look no further than this delightful Pasta With White Beans and Arugula. This vegetarian masterpiece is not only incredibly healthy, boasting a respectable health score of 65, but it also comes together in just 30 minutes, making it a perfect choice for a quick lunch, a hearty side dish, or even a satisfying main course.

The combination of farfalle pasta, cannellini beans, and vibrant arugula offers a delightful mix of textures and flavors. The creamy crumbled feta adds a tangy richness, while sun-dried tomatoes introduce a burst of sweetness that pairs beautifully with the fresh basil and zesty lemon juice. Each bite is a celebration of freshness, making this dish a favorite among those who appreciate the lighter side of Italian cuisine.

With each serving clocking in at only 439 calories, you can indulge without guilt. Plus, the nutritional benefits of beans and leafy greens make this recipe a smart choice for anyone looking to maintain a balanced diet. Whether you're cooking for a family gathering or preparing a meal for one, this Pasta With White Beans and Arugula is sure to impress with its vibrant colors and satisfying flavors!

Ingredients

  • oz arugula fresh washed
  • 19 oz .5 can cannellini beans rinsed drained canned
  • 16 oz farfalle pasta (bow-tie)
  • oz feta cheese crumbled
  • 0.3 cup basil fresh chopped
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 0.5 teaspoon salt 
  • 8.5 oz sun-dried tomatoes with herbs in oil, drained and chopped

Equipment

  • bowl

Directions

  1. Cook pasta according to package directions; drain. Stir together beans and next 7 ingredients in a large bowl. Stir in hot cooked pasta until blended.
  2. Pasta With Chickpeas, Tuna, and Arugula: Substitute 1 (16-oz.) can chickpeas, rinsed and drained, for cannellini beans. Stir in 3 (5-oz.) cans solid white tuna in water, drained.

Nutrition Facts

Calories439kcal
Protein16.8%
Fat17.12%
Carbs66.08%

Properties

Glycemic Index
29
Glycemic Load
24.64
Inflammation Score
-8
Nutrition Score
25.48782631107%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Isorhamnetin
0.76mg
Kaempferol
6.18mg
Quercetin
1.42mg

Nutrients percent of daily need

Calories:438.75kcal
21.94%
Fat:8.62g
13.27%
Saturated Fat:2.72g
17.01%
Carbohydrates:74.89g
24.96%
Net Carbohydrates:65.84g
23.94%
Sugar:13.49g
14.99%
Cholesterol:12.62mg
4.21%
Sodium:350.85mg
15.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.04g
38.07%
Manganese:1.49mg
74.65%
Selenium:40.75µg
58.22%
Potassium:1545.59mg
44.16%
Copper:0.77mg
38.47%
Vitamin K:39.75µg
37.86%
Fiber:9.06g
36.23%
Magnesium:134.55mg
33.64%
Phosphorus:333.37mg
33.34%
Iron:5.89mg
32.7%
Folate:97.44µg
24.36%
Vitamin B1:0.31mg
20.37%
Vitamin B2:0.34mg
20.13%
Vitamin B3:3.97mg
19.85%
Vitamin C:16.05mg
19.46%
Calcium:194.1mg
19.41%
Zinc:2.65mg
17.69%
Vitamin A:783.32IU
15.67%
Vitamin B6:0.31mg
15.35%
Vitamin B5:1.22mg
12.19%
Vitamin E:1.21mg
8.1%
Vitamin B12:0.24µg
3.99%
Source:My Recipes