Pasta with baby broccoli and beans
Enjoy a healthy and delicious Pasta with Baby Broccoli and Beans - a wholesome blend of whole-wheat pasta, tender broccoli, protein-packed white beans, and sun-dried tomatoes, all tossed in a flavorful garlic and olive oil sauce, topped with a sprinkle of parmesan cheese. Perfect for a nutritious 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.
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.
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.
Nutrition per serving
4 ServingsCalories 500kcal
Protein 30g
Carbohydrates 90g
Fiber 20g
Sugar 7g
Fat 18g
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