Pasta with baby broccoli and beans
This pasta dish features whole-wheat noodles tossed with tender baby broccoli, hearty white beans, and vibrant sun-dried tomatoes, all enhanced by garlic and a hint of spice. It's a nutritious, easy meal perfect for any weeknight dinner.
Cook time 15 min
Prep time 10 min
Ingredients:
1/4 cup sun-dried tomatoes1/2 tsp red pepper (spice)
2 cups white beans
2 tbsp grated parmesan cheese
16 oz whole-wheat pasta
2 bunches broccoli
1/4 cup olive oil
6 garlic cloves
Pasta with baby broccoli and beans is a delightful and nutritious dish that combines the earthy flavors of whole-wheat pasta, the vibrant freshness of baby broccoli, and the hearty texture of white beans. This recipe is not only packed with protein and fiber but also offers a burst of flavor from sun-dried tomatoes, red pepper, and garlic. It’s perfect for a family dinner or a quick weeknight meal that doesn’t compromise on taste or health benefits.
Instructions:
- Chop the sun-dried tomatoes into small pieces.
- Mince the garlic cloves.
- Trim and chop the baby broccoli into bite-sized pieces.
- Drain and rinse the white beans.
- In a large pot, bring water to a boil and add a generous pinch of salt.
- Add the whole-wheat pasta to the boiling water and cook according to the package instructions until al dente.
- Reserve 1 cup of pasta water, then drain the pasta and set aside.
- Meanwhile, bring another pot of salted water to a boil.
- Add the chopped baby broccoli and blanch for about 3 minutes until bright green and tender-crisp.
- Drain and immediately transfer to a bowl of ice water to stop the cooking process. Drain again after a few minutes.
- In a large skillet, heat 1/4 cup olive oil over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant, making sure not to let it burn.
- Add the sun-dried tomatoes and red pepper flakes to the skillet, stirring for another minute.
- Stir in the white beans and cooked baby broccoli.
- Cook for an additional 3-4 minutes until everything is warmed through.
- Toss in the cooked pasta, mixing well to combine.
- Drizzle with the reserved pasta water a little at a time to help everything come together and create a light sauce.
- Adjust seasoning with salt and pepper to taste.
- Remove the skillet from heat and stir in the grated Parmesan cheese.
- Plate the pasta, garnish with extra Parmesan cheese if desired, and serve immediately.
You’ve now created a wholesome and delicious Pasta with baby broccoli and beans that’s sure to satisfy. The combination of the al dente whole-wheat pasta, tender baby broccoli, and creamy white beans, topped with a sprinkle of parmesan cheese, makes for a comforting and hearty meal. Enjoy this nourishing dish with family and friends, and relish in the flavorful and nutritious goodness.
Pasta with baby broccoli and beans FAQ:
Cook the whole-wheat pasta according to the package instructions, generally around 8-12 minutes, until it reaches an al dente texture.
The baby broccoli should be blanched for about 3 minutes until it is bright green and tender-crisp. Transfer it to ice water immediately to stop the cooking process.
Yes, you can substitute white beans with chickpeas or any other preferred canned beans. Just ensure they are drained and rinsed before adding.
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, you may need to add a splash of water to restore moisture.
For a dairy-free option, you can use nutritional yeast for a cheesy flavor or avoid it altogether for a lighter dish.
Tips:
- For a richer flavor, consider adding a splash of white wine when cooking the garlic and red pepper.
- If you prefer a little more spice, increase the amount of red pepper flakes.
- Reserve some pasta cooking water to help meld the pasta and sauce together if it seems too dry.
- Roast the broccoli in the oven for added depth of flavor.
- For a vegan version, omit the parmesan cheese or replace it with a dairy-free alternative.
- Add a handful of fresh basil or parsley at the end for an extra layer of freshness.
- Toast the garlic in olive oil for a more pronounced garlic flavor.
Nutrition per serving
4 ServingsCalories 500kcal
Protein 30g
Carbohydrates 90g
Fiber 20g
Sugar 7g
Fat 18g
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