Three Way Garlic Pasta with Beans and Peppers

Very Healthy
Health score
95%
Three Way Garlic Pasta with Beans and Peppers
60 min.
6
338kcal

Suggestions


Welcome to a culinary delight that will elevate your dining experience—introducing the Three Way Garlic Pasta with Beans and Peppers! This incredibly healthy dish packs a flavorful punch while being simple to prepare, making it perfect for a side dish or a satisfying main course. Imagine the aroma of roasted orange bell peppers mingling with the rich essence of garlic, creating an inviting atmosphere in your kitchen.

With a health score of 95, this recipe is not only delicious but also nourishing, featuring wholesome ingredients like baby spinach and white beans. Each serving contains around 338 calories, allowing you to indulge guilt-free while reaping significant health benefits. The combination of pasta, beans, and vibrant vegetables results in a colorful plate that appeals both to the eyes and taste buds.

Ready in just 60 minutes, this dish is ideal for lunch gatherings, family dinners, or even meal prep for the week ahead. The creamy garlic purée pulls everything together, ensuring a luscious experience in every bite. Whether you are a seasoned cook or a novice in the kitchen, the straightforward instructions will have you whipping up a delightful and nutritious meal that everyone will rave about. Get ready to impress family and friends with this scrumptious Three Way Garlic Pasta—your taste buds will thank you!

Ingredients

  • 0.5 pound baby spinach 
  • tablespoon balsamic vinegar 
  • 19 oz beans white rinsed drained canned
  • teaspoons thyme leaves fresh chopped
  • 1.5 medium heads garlic separated peeled
  • tablespoon olive oil extra-virgin
  •  orange bell peppers 
  • 0.7 oz parmigiano-reggiano finely grated
  • 10 ounces campanelli pasta (bellflower)
  • teaspoons salt 
  • cups water cold

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • pot
  • sieve
  • blender
  • plastic wrap
  • tongs
  • broiler pan

Directions

  1. Reserve 6 large garlic cloves. Put remaining cloves in 2 cups cold water, then simmer in a small saucepan, covered, until garlic is very soft, about 30 minutes. Reserve 1/2 cup garlic cooking liquid, then drain garlic in a sieve.
  2. Purée cooked garlic with reserved cooking liquid and 1 teaspoon salt in a blender until smooth.
  3. While garlic simmers, roast peppers on racks of gas burners over high heat, turning with tongs, until skins are blackened, 10 to 12 minutes (or broil peppers on a broiler pan about 5 inches from heat, turning occasionally, about 15 minutes).
  4. Transfer to a bowl and cover tightly with plastic wrap, then let stand 20 minutes. Peel peppers, discarding stems and seeds, and cut into 3/4-inch pieces.
  5. Mince 2 reserved garlic cloves with thyme and remaining teaspoon salt using a large knife.
  6. Transfer along with spinach to a large serving bowl.
  7. Cook pasta in a large pot of boiling salted wateruntil al dente.
  8. Finely chop remaining 4 garlic cloves and cook in oil in a 12-inch nonstick skillet over moderate heat, stirring, until pale golden, 3 to 5 minutes.
  9. Add peppers and cook, stirring, 3 minutes.
  10. Add beans and garlic purée to skillet and bring to a simmer over moderately low heat, stirring occasionally. Season with salt and pepper.
  11. Reserve 1 cup cooking water, then drain pasta.
  12. Add pasta, sauce, vinegar, and cheese to spinach and garlic in serving bowl and toss to combine. (
  13. Add some of reserved cooking water if mixture is dry.)
  14. Serve immediately.
  15. Nutrition Data
  16. See Nutrition Data's analysis of this recipe ›
  17. Each serving contains about 311 calories and 5 grams fat.
  18. Gourmet
  19. See Nutrition Data's analysis of this recipe ›

Nutrition Facts

Calories338kcal
Protein18.11%
Fat11.78%
Carbs70.11%

Properties

Glycemic Index
43.17
Glycemic Load
19.95
Inflammation Score
-10
Nutrition Score
31.578695690178%

Flavonoids

Apigenin
0.02mg
Luteolin
0.95mg
Kaempferol
2.42mg
Myricetin
0.13mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:338.48kcal
16.92%
Fat:4.49g
6.91%
Saturated Fat:1.11g
6.94%
Carbohydrates:60.16g
20.05%
Net Carbohydrates:52.08g
18.94%
Sugar:4.61g
5.12%
Cholesterol:2.14mg
0.71%
Sodium:870.54mg
37.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.54g
31.08%
Vitamin K:189.95µg
180.9%
Vitamin A:5464.07IU
109.28%
Vitamin C:87.85mg
106.48%
Manganese:1.47mg
73.46%
Selenium:32.46µg
46.38%
Folate:168.14µg
42.04%
Fiber:8.08g
32.32%
Magnesium:112.06mg
28.01%
Iron:4.79mg
26.61%
Potassium:862.08mg
24.63%
Phosphorus:228.32mg
22.83%
Copper:0.42mg
21.18%
Vitamin B6:0.39mg
19.37%
Vitamin E:2.83mg
18.89%
Calcium:162.21mg
16.22%
Zinc:2.14mg
14.25%
Vitamin B1:0.19mg
12.82%
Vitamin B2:0.2mg
11.63%
Vitamin B3:1.79mg
8.93%
Vitamin B5:0.6mg
6.01%
Source:Epicurious