Pasta with Greens and White Beans

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30 minutes or fewer

Greens are a good source of vitamin A, beta-carotene and calcium. The beans provide soluble fiber and low-fat protein.

  • 1 1/2-CUP SERVINGServings

Ingredients

  • 1 1/2 lb. kale, Swiss chard, mustard, dandelion, beet or turnip greens, washed but not dried
  • 2 Tbs. olive oil
  • 6 cloves garlic, minced
  • 1/4 tsp. crushed red pepper flakes
  • 1/3 cup vegetable stock or water mixed with 1 tsp. vegetarian “chicken” broth powder
  • 1 1/2 cups cooked or canned cannellini or other white beans, rinsed and drained
  • 1/4 tsp. salt
  • 12 oz. uncooked pasta such as penne, rigatoni or ziti
  • Salt and freshly ground pepper to taste
  • 2 Tbs. soy Parmesan cheese, optional

Preparation

  1. Bring 3 quarts of water to a boil in large saucepan.
  2. Prepare greens by ripping leaves off stems. Tear or cut leaves into bite-size pieces. You should have about 12 cups.
  3. Heat oil in large skillet over medium-high heat. Add garlic and red pepper flakes; sauté for 2 minutes. Stir in greens and stock; cover pan. Cook until greens are wilted and tender yet still bright green, about 7 minutes. Gently stir in beans and salt; keep warm.
  4. While greens are cooking, drop pasta into boiling water; cook until al dente, about 10 minutes. Drain; stir into greens and bean mixture. Top with soy cheese if using.

Nutrition Information

  • Serving Size: Serves 5
  • Calories: 475
  • Carbohydrate Content: 86 g
  • Fat Content: 7 g
  • Fiber Content: 8 g
  • Protein Content: 20 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 283 mg