Pasta With White Beans and Kale

Very Healthy
Health score
81%
Pasta With White Beans and Kale
45 min.
6
263kcal

Suggestions


Are you looking for a delicious and nutritious dish that can easily be the star of your lunch or dinner table? Look no further than this delightful Pasta with White Beans and Kale! With a health score of 81, this recipe is not only very healthy but also packed with flavor and texture that will satisfy your taste buds.

This vibrant dish combines the hearty goodness of cannellini beans and the earthy richness of kale, creating a perfect balance of protein and fiber. The addition of roasted red bell peppers adds a touch of sweetness, while the fresh lemon juice brightens the entire dish, making it a refreshing option for any meal. Plus, with only 263 calories per serving, you can indulge without the guilt!

Ready in just 45 minutes, this recipe serves six, making it ideal for family gatherings or meal prep for the week ahead. Whether you choose to enjoy it as a side dish or as a main course, this pasta dish is versatile enough to fit any occasion. The combination of textures from the tender pasta and the crisp kale, along with the savory notes from garlic and Parmesan cheese, will leave everyone asking for seconds.

So, roll up your sleeves and get ready to whip up a bowl of comfort that’s as healthy as it is delicious. Your taste buds will thank you!

Ingredients

  • 16 ounce cannellini beans beans white drained canned
  •  garlic cloves minced
  • 0.3 teaspoon coarsely ground pepper 
  • 0.5 pound kale coarsely chopped
  • tablespoons juice of lemon fresh
  • tablespoons olive oil divided
  • tablespoons parmesan cheese fresh grated
  • ounce roasted bell peppers red drained sliced
  • 2.5 cups radiatore uncooked (short coiled pasta)

Equipment

  • bowl
  • sieve
  • dutch oven

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain pasta in a sieve over a bowl, reserving 1/4 cup cooking liquid; set pasta aside.
  3. Heat 1 tablespoon oil in a large Dutch oven over medium heat.
  4. Add minced garlic and sliced bell peppers, and saute 1 minute.
  5. Add kale and cannellini beans; cover and cook 5 minutes or until kale is wilted, stirring occasionally.
  6. Add cooked pasta, reserved cooking liquid, 1 tablespoon oil, lemon juice, and pepper, and stir well. Spoon the pasta mixture into serving bowls, and sprinkle with Parmesan cheese.

Nutrition Facts

Calories263kcal
Protein17.94%
Fat24.3%
Carbs57.76%

Properties

Glycemic Index
32.33
Glycemic Load
11.58
Inflammation Score
-10
Nutrition Score
23.580000200349%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.01mg
Isorhamnetin
8.92mg
Kaempferol
17.69mg
Myricetin
0.03mg
Quercetin
8.58mg

Nutrients percent of daily need

Calories:262.51kcal
13.13%
Fat:7.24g
11.14%
Saturated Fat:1.68g
10.49%
Carbohydrates:38.71g
12.9%
Net Carbohydrates:32.27g
11.73%
Sugar:1.37g
1.52%
Cholesterol:3.4mg
1.13%
Sodium:558.62mg
24.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.03g
24.05%
Vitamin K:152.69µg
145.42%
Vitamin A:3988.08IU
79.76%
Vitamin C:53.09mg
64.35%
Manganese:0.96mg
47.9%
Selenium:18.8µg
26.85%
Fiber:6.44g
25.77%
Calcium:232.64mg
23.26%
Folate:83.78µg
20.94%
Iron:3.56mg
19.78%
Phosphorus:180.98mg
18.1%
Magnesium:70.93mg
17.73%
Potassium:595.72mg
17.02%
Copper:0.32mg
15.93%
Vitamin B2:0.2mg
11.95%
Vitamin B6:0.23mg
11.62%
Vitamin E:1.57mg
10.45%
Zinc:1.56mg
10.43%
Vitamin B1:0.15mg
10.15%
Vitamin B3:1.17mg
5.84%
Vitamin B5:0.33mg
3.34%
Source:My Recipes