Beans with Pasta
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.
(Percentage of daily recommendation)
| Calorie | 560 cal. | (27 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22 g | (73 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 872 mg | (22 %) | ||
| Calcium | 279 mg | (28 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 8 mg |
Ingredients
- Ingredients
- 7 ozs Broad bean (frozen, or if using fresh, 800 grams)
- salt
- 1 small onion
- 1 garlic clove
- 2 stalks Celery
- ¼ bunch Arugula (about 25 grams)
- 3 Tbsps olive oil
- 5 ozs Tortiglioni pasta (preferably whole-grain)
- 1 pc pecorino romano (about 20 grams)
- peppers
Preparation steps
Thaw beans. Blanch 1 minute in boiling salted water, drain, rinse and remove skins (Cooke fresh beans 7-8 minutes).
Peel the onion and chop finely. Peel garlic and cut into thin slices.
Rinse celery, trim, remove strings and cut into 5 mm (approximately 1/4 inch) cubes.
Rinse arugula, shake dry and remove the stems. Set 5 leaves aside. Puree remaining arugula with 1 1/2 tablespoons olive oil.
Cut remaining arugula into thin strips.
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.
Add beans to the skillet and sauté 2 minutes. Grate Pecorino.
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.