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Spelt Pasta with Broccoli Rabe and Navy Beans
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Authored By: Polly Pitchford, Full Spectrum Health™
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Rich flavors of the broccoli rabe and herbs and the creamy texture of the beans make this a wonderful dish.
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Diet Types: Dairy Free, Vegan, Vegetarian
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Ingredients:
3/4 pound broccoli rabe (or Kale, chard or Escarole)1 tablespoon olive oil1 large Spanish onion, chopped3 large cloves garlic, minced1/2 teaspoon dried oregano1/2 teaspoon crushed fennelpinch of red pepper flakes1 1/2 cups bean cooking liquid or Vegetable Stock1 1/2 cup cooked navy beans1/4 teaspoon ground nutmegsalt and pepper to taste8 ounces Spelt pasta (or other pasta of choice)
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| Trim the greens and chop leaves into 3/4” strips.
In a large skillet, heat the oil. Add the onion, garlic, oregano, fennel seeds and red pepper flakes and sauté for 1 minute, stirring
constantly.
Add the greens and 1 cup of the liquid. Cover, bring to a boil, reduce heat and steam greens until tender (about 5-6 minutes). Stir occasionally.
Puree 1/2 cup of the beans with the remaining 1/2 cup of liquid and stir into the mixture along with the remaining beans, nutmeg, salt and pepper.
Cook pasta until tender but still chewy. Drain.
Kale used in nutritional analysis.
To serve; place a mound of pasta on each plate and spoon the sauce on top.
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 387
Calories from Fat 53
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% Daily Value*
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| | Total Fat 6g | 9% | | | Saturated Fat 1g | 4% | | | Mono Fat 3g | | | | Sodium 630mg | 26% | | | Total Carbs 71g | 24% | | | Dietary Fiber 13g | 51% | | | Sugars 5g | | | | Protein 18g | | | | Iron | 29% | | | Calcium | 13% | | | Vitamin B-6 | 15% | | | Vitamin C | 36% | | | Vitamin E | 7% | | | Vitamin A | 56% | | | Selenium | 14% | | | Manganese | 40% | | | Copper | 20% | | | Zinc | 7% | | | Potassium | 21% | | | Phosphorus | 17% | | | Magnesium | 16% | | | Pantothenic acid | 3% | | | Niacin | 4% | | | Riboflavin | 6% | | | Thiamin | 13% | | | Folate | 19% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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