Pasta with white beans and summer squash
Indulge in a wholesome and delicious meal with our Pasta with White Beans and Summer Squash recipe. This nutritious dish features whole-wheat pasta, tender summer squash, creamy feta cheese, Italian salad dressing, and protein-packed white beans for a perfect blend of flavors and textures. Ready in no time, it's the ideal dish for a healthy and satisfying dinner.
- 07 Apr 2024
- Cook time 15 min
- Prep time 15 min
- 5 Servings
- 5 Ingredients
This wholesome and delicious Pasta with White Beans and Summer Squash recipe is perfect for a quick and nutritious meal. Combining the hearty texture of white beans, the freshness of summer squash, and the tangy flavor of feta cheese, this dish is not only easy to prepare but also packed with nutrients. Whether you're serving it for lunch or dinner, it's a guaranteed crowd-pleaser.
Ingredients:
Instructions:
- Fill a large pot with water and bring it to a boil over high heat.
- Add a generous pinch of salt to the boiling water.
- Add the whole-wheat pasta and cook according to the package instructions until al dente.
- Once cooked, drain the pasta and set aside.
- While the pasta is cooking, wash and dice the summer squash into bite-sized pieces.
- In a large skillet, heat a small amount of olive oil over medium heat.
- Add the diced squash to the skillet and sauté for 5-7 minutes, or until the squash becomes tender and slightly golden brown.
- In a large mixing bowl, combine the cooked whole-wheat pasta and sautéed summer squash.
- Add the cooked and drained white beans to the mixture.
- Pour in the Italian salad dressing and gently toss everything together until the ingredients are evenly coated.
- Carefully fold in the crumbled feta cheese, ensuring it is evenly distributed.
- Divide the pasta mixture into serving bowls or plates.
- Optionally, garnish with additional crumbled feta cheese or freshly ground black pepper.
- Serve warm or at room temperature and enjoy your delicious, nutritious Pasta with White Beans and Summer Squash!
Tips:
- Make sure to cook the pasta al dente for the best texture.
- Use fresh and firm summer squash to maintain a nice bite and flavor.
- Rinse and drain the white beans thoroughly to reduce any excess sodium.
- Toss the pasta with a small amount of olive oil after cooking to prevent sticking.
- Feel free to add herbs like basil or parsley for extra freshness and flavor.
- For an added nutrition boost, you can mix in some baby spinach or kale before serving.
- If you prefer a creamier texture, you can blend half of the white beans before mixing them with the pasta.
Pasta with White Beans and Summer Squash is a delightful recipe that's both nutritious and easy to make. With minimal ingredients and a straightforward cooking process, it's an ideal dish for busy days. Enjoy this flavorful meal with family and friends, and don't hesitate to experiment with additional fresh herbs or veggies to make it your own.
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 300kcal | 12% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 10g | 26% |
| Sugar 4.70g | 5% |
| Fat | |
| Fat 7g | 8% |
| Saturated 3.35g | 11% |
| Cholesterol 20mg | - |
| Vitamins | |
| Vitamin A 260ug | 29% |
| Choline 50mg | 9% |
| Vitamin B1 0.23mg | 19% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 2.22mg | 14% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.38ug | 16% |
| Vitamin C 9mg | 10% |
| Vitamin E 1.60mg | 11% |
| Vitamin K 9ug | 8% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.44mg | 0% |
| Iron, Fe 4.67mg | 42% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 790mg | 23% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 370mg | 25% |
| Zinc, Zn 2.70mg | 25% |
| Water | |
| Water 190g | - |
| * 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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