Perfectly Balanced Pasta with White Beans

This dish is a great example of a balanced pasta recipe that provides a good amount of protein and fiber from white beans, while also delivering complex carbohydrates for sustained energy.

Ingredients:

• 8 ounces whole wheat pasta
• 1 can (15 oz) white kidney beans, drained and rinsed
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 cups of fresh spinach leaves
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Grated Parmesan cheese for serving (optional)

Cooking time: 30 minutes Servings: 4 servings

Instructions:

To begin, bring a large pot of water to a boil. Salt the water generously and cook the pasta according to package instructions until al dente.

While the pasta is cooking, heat olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute or until fragrant. Do not let it burn. Then add the chopped onion and cook until softened, approximately 5 minutes.

Add the drained white beans to the skillet with the onions and stir well. Cook for another couple of minutes before adding the spinach leaves. Continue cooking while stirring occasionally until the spinach wilts, about 3-4 minutes.

Season with oregano, red pepper flakes if using, salt, and pepper according to your taste preferences.

When the pasta is done, drain it in a colander, reserving some of the pasta water. Return the drained pasta to the pot and toss with the bean mixture from the skillet. Add about half a cup of the reserved pasta water to help combine everything together smoothly. Taste again for seasoning if necessary.

Once you have achieved your desired flavor profile, remove the pot from heat and top each serving generously with grated Parmesan cheese if using. Serve immediately while hot!

Tips & Variations:

• You can substitute white beans with chickpeas or another type of bean as per personal preference.
• For a different flavor, you could add some sun-dried tomatoes during the last stages before adding spinach leaves and allow them to heat up gently without breaking.
• If you are looking for extra creaminess, you can blend half of the beans in your food processor or blender along with some of the reserved pasta cooking water to create a creamy sauce base. Blend until smooth but not too liquidy so it still holds its shape on top when spooned over the pasta.

Nutritional Information:

Calories per serving: Approximately 400 kcal (depending on portion size)

1. About one-third of these calories come from carbohydrates in the form of complex carbs found within both the whole wheat pasta and fiber-rich white beans.
2. The remaining two-thirds primarily consist of protein derived mainly from the white beans but also contributed slightly by the cheese and a small amount each from the spinach, olive oil, and garlic used during preparation.

This balanced pasta with white beans is not only delicious but also offers numerous health benefits such as improving heart health due to its high fiber content and supporting digestive wellness. It's especially beneficial for individuals following plant-based diets or those looking to incorporate more legumes into their meals. Enjoy a hearty yet nutritious meal that satisfies both your taste buds and body!