Penne with black beans and spinach in a tomato sauce
Savor the delightful blend of whole-wheat penne, hearty black beans, and fresh spinach, all enveloped in a rich tomato sauce and topped with indulgent grated parmesan cheese. This recipe combines healthful ingredients for a nourishing, flavorful meal that’s both comforting and nutritious. Perfect for a quick weeknight dinner or a satisfying lunch, this pasta dish will become a family favorite!
- 30 Jan 2025
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
If you're looking for a healthy, delicious, and easy-to-make meal, this Penne with Black Beans and Spinach in a Tomato Sauce is just what you need. Whole-wheat pasta is paired with nutrient-rich spinach and protein-packed black beans, all enveloped in a rich tomato sauce and topped with savory parmesan cheese. Perfect for a weeknight dinner or a hearty lunch, this dish is sure to become a family favorite.
Ingredients:
Instructions:
- Bring a large pot of salted water to a boil. Add the whole-wheat penne pasta and cook according to the package instructions until al dente, usually around 8-10 minutes.
- Drain the pasta and set aside.
- While the pasta is cooking, pour the canned tomatoes into a large skillet or saucepan and bring to a simmer over medium heat.
- Let the tomatoes cook for about 5-7 minutes, stirring occasionally, until they begin to thicken and break down.
- Add the drained and rinsed black beans to the tomato sauce and stir to combine.
- Gradually add the spinach to the skillet, allowing it to wilt. This will take approximately 2-3 minutes. Continue to stir until all the spinach is wilted and well incorporated into the sauce.
- Add the cooked and drained pasta to the skillet with the tomato, black bean, and spinach sauce.
- Toss everything together gently, ensuring the pasta is well coated with the sauce.
- Divide the pasta among serving bowls or plates.
- Sprinkle each serving with grated parmesan cheese.
- Season with salt and pepper to taste. You can also garnish with additional fresh spinach leaves or a drizzle of olive oil if desired.
Tips:
- Make sure to cook the pasta al dente as it will continue to cook slightly when mixed with the hot sauce.
- Drain and rinse the black beans to remove excess sodium.
- Use fresh spinach for a more vibrant color and better texture, but frozen spinach can work in a pinch.
- Grate the parmesan cheese yourself for the best flavor and texture.
- Add a pinch of red pepper flakes to the tomato sauce if you like a bit of heat.
- Use low-sodium canned tomatoes to control the salt level in your dish.
This Penne with Black Beans and Spinach in a Tomato Sauce is more than just a meal; it's a wholesome, flavorful experience. The combination of healthy ingredients and rich, savory flavors will satisfy your taste buds while providing essential nutrients. Whether you're cooking for yourself or your family, this recipe is an excellent choice for any occasion.
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 220kcal | 11% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 33g | 10% |
| Fiber 10g | 25% |
| Sugar 3.30g | 3% |
| Fat | |
| Fat 4.62g | 5% |
| Saturated 1.81g | 6% |
| Cholesterol 9mg | - |
| Vitamins | |
| Vitamin A 260ug | 29% |
| Choline 40mg | 7% |
| Vitamin B1 0.78mg | 65% |
| Vitamin B2 0.36mg | 27% |
| Vitamin B3 3.22mg | 20% |
| Vitamin B6 0.35mg | 21% |
| Vitamin B9 140ug | 35% |
| Vitamin B12 0.14ug | 6% |
| Vitamin C 36mg | 39% |
| Vitamin E 2.59mg | 17% |
| Vitamin K 350ug | 289% |
| Minerals | |
| Calcium, Ca 200mg | 15% |
| Copper, Cu 0.36mg | 40% |
| Iron, Fe 3.54mg | 32% |
| Magnesium, Mg 130mg | 32% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 780mg | 23% |
| Selenium, Se 27ug | 47% |
| Sodium, Na 450mg | 30% |
| Zinc, Zn 1.96mg | 18% |
| Water | |
| Water 240g | - |
| * 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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