Whole Wheat Pasta with Beans and Greens

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Whole Wheat Pasta with Beans and Greens Recipe

This is a great way to serve pasta with lots of vegetables and beans. The whole-wheat pasta is a nice taste compliment to the beans. Using a prepared sauce makes this recipe quick – if you prefer to make your own, that is fine too. The red pasta sauces that you can find in the refrigerator case are a great option if you don’t have time to make your own. Check the labels and ingredients and find a sauce that has low sugar.

Serves 6
Serving Size: 1¼ cups
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients:

  • 2 pounds (approximately 10-12 cups packed leaves) of Swiss chard
  • 2 teaspoons salt
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 2 teaspoons hot pepper flakes
  • 1 cup spaghetti sauce (choose a brand with limited added sugar – check the brands found in the refrigerator case)
  • 1 cup canned garbanzo beans (or white beans), drained and rinsed
  • 8 ounces whole-grain pasta (any shape)

Directions:

  1. Remove the large stem from the Swiss chard and cut in 1 inch strips.
  2. Boil a large pot of water, add the salt.
  3. Add the Swiss chard and cook until soft, about 5 minutes.
  4. Remove from boiling water and shock in an ice bath (large bowl of ice water).
  5. Drain well and chop. Set greens aside.
  6. In the same pot, heat oil and cook the onions, add the pepper flakes, spaghetti sauce, and beans. Once thoroughly combined and warmed (approximately 4 minutes) add Swiss chard back into pot.
  7. Cook the pasta according to package directions.
  8. Drain the pasta and add to the chard, spaghetti sauce, and bean mixture.
  9. Serve immediately.

Nutrition Information per Serving:

  • Serving Size: 1¼ cups
  • Vegetables: 1½ cups
  • Fruits: 0 cups
  • Calories: 267 calories
  • Carbohydrates: 45 grams
  • Fiber: 10 grams
  • Protein: 11 grams
  • Fat: 7 grams
  • Sodium: 1174 mg (lower if you use low-sodium spaghetti sauce and low-sodium garbanzo beans)
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