EatSmarter exclusive recipe

Beans with Pasta

and Arugula
3.5
Average: 3.5 (2 votes)
(2 votes)
Beans with Pasta

Beans with Pasta - Never tasted pasta with beans? It is a delicious combination!

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
560
calories
Calories

Healthy, because

Even smarter

Nutritional values

The pasta-bean combination provides you with complex carbohydrates and fibre. These ensure that the blood sugar level remains constant for a long time and you feel full and productive.

If possible, use arugula from outdoor cultivation. It contains considerably less nitrate. For children, also remove the stems, because this is where most of the nitrate is stored.

1 serving contains
(Percentage of daily recommendation)
Calorie560 kcal(27 %)
Protein24 g(24 %)
Fat21 g(18 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage22 g(73 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.4 mg(29 %)
Folate56 μg(19 %)
Pantothenic acid1.3 mg(22 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C8 mg(8 %)
Potassium872 mg(22 %)
Calcium279 mg(28 %)
Magnesium174 mg(58 %)
Iron5.7 mg(38 %)
Iodine13 μg(7 %)
Zinc4 mg(50 %)
Saturated fatty acids4.7 g
Uric acid184 mg
Cholesterol8 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
7 ounces Broad bean (frozen, or if using fresh, 800 grams)
salt
1 small onion
1 garlic
2 stalks Celery
¼ bunch Arugula (about 25 grams)
3 tablespoons olive oil
5 ounces Tortiglioni pasta (preferably whole-grain)
1 piece pecorino romano (about 20 grams)
peppers
How healthy are the main ingredients?
pecorino romanoolive oilArugulasaltoniongarlic
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Immersion blender, 1 deep bowl, 1 Fine grater

Preparation steps

1.
Beans with Pasta preparation step 1

Thaw beans. Blanch 1 minute in boiling salted water, drain, rinse and remove skins (Cooke fresh beans 7-8 minutes).

2.
Beans with Pasta preparation step 2

Peel the onion and chop finely. Peel garlic and cut into thin slices.

3.
Beans with Pasta preparation step 3

Rinse celery, trim, remove strings and cut into 5 mm (approximately 1/4 inch) cubes.

4.
Beans with Pasta preparation step 4

Rinse arugula, shake dry and remove the stems. Set 5 leaves aside. Puree remaining arugula with 1 1/2 tablespoons olive oil.

5.
Beans with Pasta preparation step 5

Cut remaining arugula into thin strips.

6.
Beans with Pasta preparation step 6

Cook the pasta according to package directions in plenty of boiling salted water until al dente. Heat the remaining olive oil in a skillet 6 minutes before end of pasta cooking time. Add onion, garlic and celery and sauté over medium heat until translucent, about 3 minutes.

7.
Beans with Pasta preparation step 7

Add beans to the skillet and sauté 2 minutes. Grate Pecorino.

8.
Beans with Pasta preparation step 8

Drain the pasta and mix with the beans. Season with salt and pepper. Mix in arugula strips and pureed arugula with oil. Sprinkle with Pecorino.