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.
Serving Size: 1¼ cups
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
- 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)
- Remove the large stem from the Swiss chard and cut in 1 inch strips.
- Boil a large pot of water, add the salt.
- Add the Swiss chard and cook until soft, about 5 minutes.
- Remove from boiling water and shock in an ice bath (large bowl of ice water).
- Drain well and chop. Set greens aside.
- 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.
- Cook the pasta according to package directions.
- Drain the pasta and add to the chard, spaghetti sauce, and bean mixture.
- 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)