Spaghetti with Zucchini and White Beans

Vegetarian
Very Healthy
Health score
59%
Spaghetti with Zucchini and White Beans
15 min.
4
375kcal

Suggestions

Spaghetti with Zucchini and White Beans is a delightful vegetarian recipe that's not only easy to make but also incredibly healthy, boasting a respectable health score of 59. Perfect for those looking to enjoy a nutritious meal without spending too much time in the kitchen, this dish can be ready in just 15 minutes, serving up to four people.

With a moderate calorie count of 375 kcal per serving, this recipe can be your go-to for a light side dish, lunch, or even as a main course. Its versatility and health-conscious nature make it an excellent choice for anyone watching their diet or simply looking to incorporate more vegetables into their meals.

The star of this recipe is the harmonious blend of flavors between the spaghetti, zucchini, and white beans, all seasoned with a hint of feta cheese and aromatic spices. The zucchini, diced into 1/4-inch pieces, cooks to a perfect tender-crisp in just a few minutes, complementing the hearty Great Northern beans and the rich tomato sauce. The use of tomato paste adds depth to the sauce, while a touch of water ensures the dish doesn't dry out, creating a moist and flavorful experience.

To keep this dish very healthy, it omits excessive fats and focuses on using whole ingredients that are both flavorful and nutritious. The inclusion of mixed greens with a honey-Dijon vinaigrette as a side dish further enhances the meal's nutritional profile, providing a balanced mix of macronutrients. With a higher percentage of carbohydrates, this recipe is carb-friendly and offers a good amount of protein and a modest amount of fat, making it a well-rounded meal choice.

Whether you're a vegetarian looking for a quick and satisfying meal or someone eager to try a new, healthy pasta dish, Spaghetti with Zucchini and White Beans is sure to become a favorite in your recipe collection.

Ingredients

  • 15.8 ounce great northern beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced with basil, garlic, and oregano, undrained canned
  • ounces feta cheese crumbled
  • 0.1 teaspoon pepper black
  • 0.3 teaspoon kosher salt 
  • ounces pasta like spaghetti uncooked
  • tablespoon tomato paste (such as Amore)
  • 0.3 cup water 
  • cups zucchini diced () (2 medium)

Equipment

  • frying pan

Directions

  1. Cook spaghetti according to package directions, omitting salt and fat.
  2. While pasta cooks, heat a large nonstick skillet over medium-high heat; coat pan with cooking spray.
  3. Add zucchini to pan; cook 5 minutes or until lightly browned, stirring occasionally. Stir in water and next 5 ingredients; cover and simmer 4 minutes.
  4. Place pasta evenly on each of 4 plates. Top pasta evenly with zucchini mixture and cheese.
  5. Mixed Greens with Honey-Dijon Vinaigrette

Nutrition Facts

Calories375kcal
Protein19.49%
Fat11.04%
Carbs69.47%

Properties

Glycemic Index
49.75
Glycemic Load
15.59
Inflammation Score
-8
Nutrition Score
23.326086795848%

Flavonoids

Quercetin
0.61mg

Nutrients percent of daily need

Calories:375.12kcal
18.76%
Fat:4.73g
7.28%
Saturated Fat:2.26g
14.13%
Carbohydrates:67.02g
22.34%
Net Carbohydrates:57.11g
20.77%
Sugar:8.47g
9.41%
Cholesterol:12.62mg
4.21%
Sodium:489.66mg
21.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.8g
37.6%
Manganese:1.22mg
61.19%
Selenium:34.61µg
49.44%
Fiber:9.91g
39.64%
Phosphorus:352.08mg
35.21%
Folate:139.06µg
34.77%
Vitamin C:28.43mg
34.46%
Potassium:1081.93mg
30.91%
Magnesium:121.62mg
30.41%
Copper:0.56mg
28.13%
Vitamin B6:0.55mg
27.69%
Iron:4.21mg
23.39%
Vitamin B1:0.34mg
22.78%
Vitamin B2:0.36mg
21.14%
Calcium:190.38mg
19.04%
Vitamin B3:3.18mg
15.89%
Zinc:2.34mg
15.59%
Vitamin B5:1.11mg
11.14%
Vitamin E:1.64mg
10.94%
Vitamin A:528.11IU
10.56%
Vitamin K:10.3µg
9.81%
Vitamin B12:0.24µg
3.99%
Source:My Recipes
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