Whole-wheat pasta melanzana with spinach and parmesan
Discover the deliciously healthy Whole-Wheat Pasta Melanzana with Spinach and Parmesan. This vibrant and easy-to-make dish features tender eggplant sautéed in garlic and olive oil, mixed with fresh spinach and whole-wheat pasta. Topped with grated parmesan and a hint of lemon juice for a tangy twist, it's a delightful blend of flavors that will satisfy your taste buds. Perfect for a nutritious and flavorful meal.
- 23 Mar 2025
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
Experience a delicious and nutritious meal with our Whole-Wheat Pasta Melanzana, accompanied by fresh spinach and a generous sprinkle of parmesan cheese. This hearty dish combines the robust flavors of eggplant and the zesty notes of lemon juice, offering a flavorful and healthy dinner option.
Ingredients:
Instructions:
- Dice the eggplant into approximately 1-inch cubes.
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the diced eggplant and a dash of salt. Cook, stirring occasionally, until the eggplant is golden brown and tender, about 10-15 minutes. Remove from skillet and set aside.
- While the eggplant is cooking, bring a large pot of salted water to a boil.
- Add the whole-wheat pasta and cook according to package instructions until al dente. Reserve 1/2 cup of the pasta cooking water, then drain the pasta and set aside.
- In the same skillet used for the eggplant, heat the remaining 2 tablespoons of olive oil over medium heat.
- Add the minced garlic and cook until fragrant, about 1-2 minutes, being careful not to let it burn.
- Add the spinach to the skillet, and cook until wilted, about 3-4 minutes.
- Return the cooked eggplant to the skillet with the spinach and garlic.
- Add the cooked pasta to the skillet as well.
- Pour in the lemon juice, and add the dash of black pepper.
- Mix everything together until well combined. If the mixture seems too dry, add a bit of the reserved pasta cooking water, a tablespoon at a time, until you reach the desired consistency.
- Turn off the heat and add the butter and half of the grated Parmesan cheese to the skillet.
- Toss until the pasta is well coated and the cheese has melted.
- Serve immediately, garnished with the remaining grated Parmesan cheese and an extra dash of black pepper, if desired.
Tips:
- When cooking the eggplant, ensure it's well-browned to bring out its natural flavors.
- Use fresh spinach for the best texture and nutritional value.
- Reserve some pasta cooking water to adjust the sauce's consistency if needed.
- Add the garlic towards the end of cooking to prevent it from burning and becoming bitter.
- For an extra zing, garnish with lemon zest along with the juice.
- Experiment with whole-wheat pasta brands to find the texture and taste you prefer.
With these simple steps, you’ve crafted a wholesome and delectable Whole-Wheat Pasta Melanzana with spinach and parmesan. Enjoy the rich textures and balanced flavors of this satisfying meal, perfect for a family dinner or a cozy night in.
| Nutrition Facts | |
|---|---|
| Serving Size | 210 grams |
| Energy | |
| Calories 200kcal | 10% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 4.75g | 13% |
| Sugar 4.65g | 5% |
| Fat | |
| Fat 24g | 28% |
| Saturated 8g | 25% |
| Cholesterol 30mg | - |
| Vitamins | |
| Vitamin A 150ug | 17% |
| Choline 20mg | 3% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 1.57mg | 10% |
| Vitamin B6 0.23mg | 13% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.34ug | 14% |
| Vitamin C 14mg | 16% |
| Vitamin E 1.00mg | 7% |
| Vitamin K 110ug | 95% |
| Minerals | |
| Calcium, Ca 260mg | 20% |
| Copper, Cu 0.18mg | 20% |
| Iron, Fe 1.04mg | 9% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 230mg | 18% |
| Potassium, K 460mg | 13% |
| Selenium, Se 18ug | 31% |
| Sodium, Na 500mg | 34% |
| Zinc, Zn 1.69mg | 15% |
| Water | |
| Water 160g | - |
| * 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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