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!
- 20 May 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 8 Ingredients
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.
Ingredients:
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 Facts | |
|---|---|
| Serving Size | 570 grams |
| Energy | |
| Calories 500kcal | 20% |
| Protein | |
| Protein 30g | 19% |
| Carbohydrates | |
| Carbohydrates 90g | 26% |
| Fiber 20g | 54% |
| Sugar 7g | 7% |
| Fat | |
| Fat 18g | 21% |
| Saturated 2.81g | 9% |
| Cholesterol 2.18mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 120mg | 21% |
| Vitamin B1 0.59mg | 49% |
| Vitamin B2 0.55mg | 42% |
| Vitamin B3 6mg | 38% |
| Vitamin B6 0.88mg | 52% |
| Vitamin B9 330ug | 83% |
| Vitamin B12 0.03ug | 1% |
| Vitamin C 280mg | 310% |
| Vitamin E 1.98mg | 13% |
| Vitamin K 320ug | 264% |
| Minerals | |
| Calcium, Ca 310mg | 24% |
| Copper, Cu 0.87mg | 0% |
| Iron, Fe 9mg | 84% |
| Magnesium, Mg 220mg | 51% |
| Phosphorus, P 530mg | 42% |
| Potassium, K 1900mg | 56% |
| Selenium, Se 50ug | 90% |
| Sodium, Na 170mg | 11% |
| Zinc, Zn 4.83mg | 44% |
| Water | |
| Water 430g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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