Whole-Wheat Pasta with White Beans and Spinach

Vegetarian
Dairy Free
Health score
49%
Whole-Wheat Pasta with White Beans and Spinach
17 min.
6
404kcal

Suggestions

Ingredients

  • cups baby spinach 
  • 15 oz beans white drained and rinsed canned
  • cloves garlic chopped
  • 0.5 cup chicken broth low-sodium
  • tablespoons olive oil 
  • servings salt 
  • 0.3 cup seasoned bread crumbs 
  • pound penne pasta whole-wheat

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a large pot of salted water to boil.
  2. Add pasta and cook until al dente, about 10 minutes or as package directs.
  3. Warm 1 Tbsp. oil in a small skillet over medium heat.
  4. Add bread crumbs and 1/4 tsp. salt and cook, stirring occasionally, until toasted, about 5 minutes.
  5. Transfer to a small bowl.
  6. Warm remaining 1 Tbsp. oil in a large skillet over medium-high heat.
  7. Add garlic and saut until fragrant, about 30 seconds. Stir in beans, spinach and broth and bring to a boil. Lower heat and simmer until spinach has wilted, 2 to 3 minutes.
  8. Drain pasta, reserving 1/2 cup cooking water.
  9. Add pasta to sauce, stirring in reserved pasta cooking water 1 Tbsp. at a time, to reach desired consistency. Season with salt. Divide among 6 bowls and sprinkle each portion with bread crumbs.

Nutrition Facts

Calories404kcal
Protein16.26%
Fat16.42%
Carbs67.32%

Properties

Glycemic Index
15.5
Glycemic Load
3.81
Inflammation Score
-9
Nutrition Score
16.462608606919%

Flavonoids

Luteolin
0.19mg
Kaempferol
1.6mg
Myricetin
0.1mg
Quercetin
1.01mg

Nutrients percent of daily need

Calories:404.09kcal
20.2%
Fat:7.26g
11.16%
Saturated Fat:0.97g
6.07%
Carbohydrates:66.95g
22.32%
Net Carbohydrates:57.29g
20.83%
Sugar:2.22g
2.47%
Cholesterol:0.05mg
0.02%
Sodium:290.05mg
12.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.17g
32.34%
Vitamin K:127.93µg
121.84%
Vitamin A:2353.99IU
47.08%
Fiber:9.66g
38.64%
Manganese:0.66mg
32.78%
Folate:100.55µg
25.14%
Iron:3.13mg
17.38%
Magnesium:58.65mg
14.66%
Potassium:493.83mg
14.11%
Vitamin E:1.75mg
11.69%
Copper:0.22mg
11.11%
Phosphorus:93.03mg
9.3%
Vitamin B1:0.14mg
9.17%
Vitamin C:7.47mg
9.06%
Calcium:88.35mg
8.84%
Zinc:1.03mg
6.86%
Vitamin B6:0.12mg
6.24%
Vitamin B2:0.1mg
5.95%
Vitamin B3:0.85mg
4.23%
Selenium:2.76µg
3.94%
Vitamin B5:0.18mg
1.84%
Source:My Recipes