Mediterranean spinach pasta with tomatoes and white beans
Savor the vibrant flavors of Mediterranean cuisine with this healthy and delicious spinach pasta recipe. Featuring whole-wheat pasta, juicy canned tomatoes, protein-rich white beans, and tangy feta cheese, this dish is an easy and nutritious dinner option that brings a taste of the Mediterranean to your kitchen. Perfect for busy weeknights!
- 14 Mar 2025
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
Mediterranean spinach pasta with tomatoes and white beans is a wholesome and flavorful dish that's easy to prepare. Packed with nutritious spinach, protein-rich white beans, and the tangy flavors of canned tomatoes and feta cheese, this recipe makes for a perfect weeknight dinner. Enjoy the heartiness of whole-wheat pasta combined with the vibrant Mediterranean elements in every bite.
Ingredients:
Instructions:
- Rinse and drain the canned tomatoes and white beans.
- Rinse the spinach thoroughly and set aside.
- Crumble the feta cheese if not already crumbled.
- Get all other ingredients ready for easy access.
- In a large pot, bring water to a boil.
- Add a pinch of salt to the boiling water.
- Add the whole-wheat pasta and cook according to the package instructions, usually about 8-10 minutes, until al dente.
- Once cooked, drain the pasta and set aside.
- While the pasta is cooking, heat a large skillet over medium heat.
- Add a splash of olive oil to the skillet.
- Add the canned tomatoes to the skillet and cook for about 5 minutes, stirring occasionally.
- Add the white beans to the skillet and cook for an additional 3 minutes, ensuring they heat through and absorb the flavors.
- Add the spinach to the skillet, handfuls at a time, and cook until wilted, about 2-3 minutes.
- Add the cooked and drained pasta to the skillet with the tomatoes, beans, and spinach.
- Toss everything together so the pasta is well coated with the tomato mixture and spinach is evenly distributed.
- Season with salt and pepper to taste.
- Cook for another 2 minutes to allow flavors to meld.
- Divide the pasta mixture among serving bowls or plates.
- Top each serving with a generous sprinkle of crumbled feta cheese.
- Garnish with fresh herbs like basil or parsley if desired.
- Serve immediately while hot and enjoy this healthy and flavorful Mediterranean Spinach Pasta with Tomatoes and White Beans!
Tips:
- If using fresh spinach, ensure it is thoroughly washed and any tough stems are removed before cooking.
- For added depth of flavor, consider sautéing some garlic and onions in olive oil before adding the canned tomatoes.
- Use high-quality canned tomatoes for the best taste; San Marzano tomatoes are particularly recommended.
- Reserve a cup of pasta cooking water before draining to adjust the sauce consistency if needed.
- You can substitute parsley or basil for an extra layer of fresh flavor.
- For a vegan option, simply omit the feta cheese or use a plant-based cheese alternative.
This Mediterranean spinach pasta with tomatoes and white beans is a delightful and nutritious meal that brings together the best of simple, fresh ingredients. With its rich flavors and satisfying textures, it’s a dish that will surely become a staple in your kitchen. Serve it with a side salad or some crusty bread to complete your Mediterranean dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 340kcal | 17% |
| Protein | |
| Protein 20g | 14% |
| Carbohydrates | |
| Carbohydrates 55g | 16% |
| Fiber 13g | 34% |
| Sugar 3.45g | 3% |
| Fat | |
| Fat 6g | 7% |
| Saturated 2.81g | 9% |
| Cholesterol 16mg | - |
| Vitamins | |
| Vitamin A 160ug | 17% |
| Choline 63mg | 12% |
| Vitamin B1 0.85mg | 71% |
| Vitamin B2 0.40mg | 31% |
| Vitamin B3 3.01mg | 19% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 170ug | 43% |
| Vitamin B12 0.32ug | 13% |
| Vitamin C 24mg | 26% |
| Vitamin E 2.72mg | 18% |
| Vitamin K 190ug | 157% |
| Minerals | |
| Calcium, Ca 270mg | 21% |
| Copper, Cu 0.59mg | 65% |
| Iron, Fe 7mg | 63% |
| Magnesium, Mg 160mg | 38% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 1150mg | 34% |
| Selenium, Se 27ug | 47% |
| Sodium, Na 370mg | 25% |
| Zinc, Zn 3.38mg | 31% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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