Whole-Wheat Pasta with Edamame, Arugula, and Herbs

Health score
7%
Whole-Wheat Pasta with Edamame, Arugula, and Herbs
36 min.
4
438kcal

Suggestions


If you're on the lookout for a vibrant and wholesome dish that perfectly balances flavor and nutrition, look no further than this Whole-Wheat Pasta with Edamame, Arugula, and Herbs. Bursting with fresh ingredients and packed with goodness, this recipe makes for an excellent main course for lunch or dinner, or even a delightful side dish for entertaining friends and family.

The heart of this dish lies in the combination of nutrient-rich ingredients: the nutty flavor of whole-wheat penne, complemented by protein-packed edamame, and the peppery bite of baby arugula. Fresh herbs like basil, parsley, and thyme add an aromatic flair that elevates the dish, while the bright acidity of fresh lemon juice ties everything together. With only 36 minutes of preparation time, you can easily whip up a restaurant-quality meal right at home.

This pasta dish is not just about taste; it's also a feast for the eyes. The colorful grape tomatoes and vibrant green herbs create a stunning presentation that will impress your dinner guests and family alike. Each bite delivers a delightful medley of flavors and textures, ensuring you won't be able to resist going back for seconds. With 438 calories per serving, you can indulge guilt-free! So, grab your apron and get ready to create a dish that’s both healthful and irresistibly delicious!

Ingredients

  • cups baby arugula loosely packed
  • tablespoon butter 
  • cups edamame green frozen shelled thawed ( soybeans)
  • tablespoons basil fresh chopped
  • 0.3 cup parsley fresh chopped
  • tablespoon thyme sprigs fresh chopped
  • cup grape tomatoes halved
  • 0.5 teaspoon kosher salt 
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil 
  • ounces parmesan fresh shaved
  • ounces penne pasta whole-wheat (tube-shaped uncooked

Equipment

  • bowl
  • frying pan

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain.
  3. Heat oil and butter in a large skillet over medium heat.
  4. Add edamame to pan; cook 2 minutes or until edamame is thoroughly heated, stirring occasionally.
  5. Combine pasta and edamame in a large bowl. Stir in arugula and next 6 ingredients (through salt), tossing well.
  6. Sprinkle each serving with cheese.

Nutrition Facts

Calories438kcal
Protein18.24%
Fat36.46%
Carbs45.3%

Properties

Glycemic Index
73.5
Glycemic Load
0.7
Inflammation Score
-9
Nutrition Score
12.681304469057%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.46mg
Apigenin
8.13mg
Luteolin
0.84mg
Isorhamnetin
0.43mg
Kaempferol
3.58mg
Myricetin
0.61mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:437.94kcal
21.9%
Fat:17.63g
27.13%
Saturated Fat:5.24g
32.77%
Carbohydrates:49.29g
16.43%
Net Carbohydrates:41.17g
14.97%
Sugar:4.91g
5.46%
Cholesterol:17.16mg
5.72%
Sodium:547.44mg
23.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.85g
39.71%
Vitamin K:86.27µg
82.16%
Fiber:8.12g
32.5%
Calcium:265.47mg
26.55%
Vitamin C:20.56mg
24.93%
Vitamin A:1224.84IU
24.5%
Iron:3mg
16.67%
Potassium:524.76mg
14.99%
Phosphorus:119.44mg
11.94%
Vitamin E:1.43mg
9.52%
Folate:26.94µg
6.74%
Manganese:0.13mg
6.66%
Magnesium:21.66mg
5.42%
Selenium:3.28µg
4.68%
Vitamin B2:0.08mg
4.66%
Zinc:0.6mg
3.97%
Vitamin B6:0.07mg
3.45%
Vitamin B12:0.18µg
2.93%
Copper:0.06mg
2.89%
Vitamin B1:0.03mg
2.14%
Vitamin B3:0.4mg
2%
Vitamin B5:0.19mg
1.9%
Source:My Recipes