Pasta with Wilted Greens and Crumbles

Dairy Free
Health score
4%
Pasta with Wilted Greens and Crumbles
20 min.
20
127kcal

Suggestions

Imagine transforming a humble box of pasta into a vibrant, crowd-pleasing feast that is ready in just twenty minutes. This dairy-free delight, perfect for those seeking wholesome, plant-based meals, strikes an impressive balance between simplicity and flavor, serving up to twenty hungry guests with ease. The star of the show is the contrast between the hearty, savory BOCA Veggie Ground Crumbles and the fresh, crisp baby salad greens, all unified by a rich, tomato-based sauce that coats every spiral of fusilli perfectly. What makes this recipe truly special is its incredible nutritional profile; with a mere 127 calories per serving, it offers a substantial meal without the guilt, deriving the majority of its energy from satisfying carbohydrates while still providing a solid boost of protein and healthy fats. As a versatile side dish or a robust antipasti starter, it adapts effortlessly to any table setting, from a quick weeknight dinner to an elegant buffet spread. The cooking process is a symphony of textures: the warmth of the wilted greens melds beautifully with the earthy tomatoes and the nutty undertones of tamari, all seasoned with a whisper of garlic powder and a crack of black pepper. There is nothing quite like the satisfaction of tossing warm pasta with fresh greens in a hot pan, watching the colors bloom as the ingredients come together. Whether you are hosting a large gathering or simply want to impress with a healthy, ethical meal, this dish delivers on every level, proving that nutritious food can be both delicious and effortlessly prepared. Embrace the freshness of the greens and the comfort of the crumbles for a meal that nourishes the body and delights the palate.

Ingredients

  • 10 oz baby salad greens mixed
  • tsp pepper black freshly ground
  • 14.5 oz canned tomatoes diced undrained canned
  • 16 oz fusilli pasta 
  • 0.3 tsp garlic powder 
  • Tbsp olive oil 
  • Tbsp tamari sauce 
  • 12 oz boca veggie ground crumbles frozen

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat crumbles as directed on package.
  2. Meanwhile, cook pasta in large saucepan as directed on package; drain. Return pasta to pan.
  3. Add greens, oil, tamari and garlic powder; stir just until greens start to wilt.
  4. Stir in crumbles and tomatoes; sprinkle with pepper.

Nutrition Facts

Calories127kcal
Protein20.19%
Fat17.76%
Carbs62.05%

Properties

Glycemic Index
4.7
Glycemic Load
6.83
Inflammation Score
-3
Nutrition Score
7.0117392488148%

Flavonoids

Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:127.01kcal
6.35%
Fat:2.52g
3.87%
Saturated Fat:0.35g
2.17%
Carbohydrates:19.77g
6.59%
Net Carbohydrates:18g
6.55%
Sugar:1.3g
1.44%
Cholesterol:0mg
0%
Sodium:157.41mg
6.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.43g
12.87%
Vitamin B12:1.41µg
23.53%
Selenium:14.43µg
20.62%
Vitamin B1:0.24mg
16.26%
Manganese:0.26mg
13.11%
Vitamin B3:2.62mg
13.1%
Vitamin B6:0.21mg
10.26%
Phosphorus:87.98mg
8.8%
Iron:1.51mg
8.38%
Fiber:1.77g
7.07%
Vitamin C:5.2mg
6.3%
Copper:0.09mg
4.48%
Potassium:149.46mg
4.27%
Magnesium:16.4mg
4.1%
Vitamin B2:0.07mg
3.88%
Zinc:0.57mg
3.81%
Vitamin A:185.62IU
3.71%
Folate:11.17µg
2.79%
Vitamin E:0.37mg
2.45%
Vitamin K:1.63µg
1.55%
Vitamin B5:0.14mg
1.44%
Calcium:13.64mg
1.36%