Pasta with White Beans, Greens, and Lemon

Very Healthy
Health score
90%
Pasta with White Beans, Greens, and Lemon
45 min.
6
523kcal

Suggestions


Are you in the mood for a vibrant and nutritious meal that bursts with flavor? Look no further than this delightful Pasta with White Beans, Greens, and Lemon recipe! Perfect for any occasion, whether it's a light lunch, a side dish for dinner, or the main event at your next gathering, this dish is both satisfying and incredibly healthy.

With a health score of 90, this recipe is not just delicious; it's also packed with wholesome ingredients. The combination of protein-rich cannellini beans and leafy greens like arugula or baby spinach makes for a powerhouse of nutrients, while the zesty freshness of lemon juice and zest elevates the flavors to a whole new level. You'll love the crunchy pine nuts that add texture and nuttiness, perfectly complementing the creamy Parmesan cheese that rounds out this dish.

What’s more, this pasta can be prepared in just 45 minutes, making it an ideal choice for those busy weeknights when you want something quick yet hearty. Each serving is rich in flavor, with a delightful kick from the crushed red pepper and aromatic garlic, ensuring that you'll savor every bite. Gather your ingredients, follow along, and treat yourself and your loved ones to a meal that’s not only comforting but also nourishes the body and soul!

Ingredients

  • cups baby spinach trimmed
  • 15 ounce cannellini beans rinsed drained canned
  • 0.3 teaspoon pepper red crushed
  • tablespoons olive oil extravirgin
  • cup basil fresh coarsely chopped ( 1 [1-ounce] package)
  •  garlic clove minced
  • teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • tablespoon lemon zest grated
  • pound orecchiette uncooked ("little ears" pasta)
  • ounce parmesan cheese grated
  • tablespoons pinenuts toasted
  • 0.8 cup sun-dried olives packed chopped

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain.
  3. Place pasta in a large bowl; drizzle with oil, tossing to coat.
  4. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.
  5. Add garlic to pan; saut 1 minute or until garlic begins to brown.
  6. Add pasta mixture, tomatoes, pepper, and beans; cook 2 minutes, stirring constantly. Stir in arugula, basil, rind, juice, and salt; cook 1 minute or until arugula wilts. Spoon 1 1/2 cups pasta mixture into each of 6 shallow bowls; top each serving with 2 1/2 teaspoons pine nuts and 2 teaspoons cheese.
  7. Serve immediately.

Nutrition Facts

Calories523kcal
Protein15.13%
Fat22.89%
Carbs61.98%

Properties

Glycemic Index
39.17
Glycemic Load
28.33
Inflammation Score
-9
Nutrition Score
29.482174195673%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.12mg
Kaempferol
0.96mg
Myricetin
0.08mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:522.93kcal
26.15%
Fat:13.57g
20.88%
Saturated Fat:2.12g
13.28%
Carbohydrates:82.69g
27.56%
Net Carbohydrates:74.29g
27.01%
Sugar:8.02g
8.91%
Cholesterol:4.11mg
1.37%
Sodium:507.08mg
22.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.19g
40.37%
Manganese:2.26mg
112.92%
Vitamin K:104.59µg
99.61%
Selenium:51.79µg
73.98%
Copper:0.73mg
36.63%
Vitamin A:1806.81IU
36.14%
Magnesium:140.98mg
35.24%
Phosphorus:347.05mg
34.71%
Fiber:8.4g
33.61%
Potassium:1133.01mg
32.37%
Iron:5.45mg
30.28%
Folate:105.66µg
26.42%
Zinc:3.02mg
20.1%
Vitamin C:15.05mg
18.25%
Vitamin B1:0.26mg
17.26%
Vitamin E:2.5mg
16.68%
Vitamin B3:3.15mg
15.77%
Calcium:152.84mg
15.28%
Vitamin B6:0.28mg
13.94%
Vitamin B2:0.21mg
12.34%
Vitamin B5:0.83mg
8.26%
Vitamin B12:0.06µg
1.06%
Source:My Recipes