Pasta With Spinach, Beans And Cheese(Low Fat Vegetarian Dish)
A quick, flavorful vegetarian pasta with spinach, beans, and melted cheeses, perfect for a satisfying, healthy meal that appeals to both vegetarians and pasta lovers.
Ingredients
- 8 oz. farfalle, penne or cavatappi pasta ⓘ
- 2 large plum tomatoes, diced ⓘ
- 1 clove garlic, minced ⓘ
- 15 oz can great northern or other white beans, drained ⓘ
- 1/4 cup low sodium chicken or vegetable broth ⓘ
- 6 oz. coarsely chopped fresh spinach ⓘ
- 3/4 cup shredded mozzarella cheese ⓘ
- 1/2 cup grated Parmesan or Asiago cheese ⓘ
- Freshly ground black pepper ⓘ
Instructions
- Cook the pasta according to package directions.
- While the pasta is cooking, lightly grease a large (12 inch) nonstick skillet.
- Heat the skillet over medium-high heat; add diced tomatoes and minced garlic.
- Cook and stir for about 2 minutes, or until the tomatoes are slightly soft.
- Stir in the drained beans, broth, and chopped spinach.
- Cook until the spinach just wilts, stirring constantly.
- Drain the cooked pasta and add it to the skillet.
- Stir in the shredded mozzarella and grated Parmesan or Asiago cheese.
- Season with freshly ground black pepper to taste.
- Toss lightly and serve immediately.
Tips & Substitutions
To enhance the flavors, consider adding a pinch of red pepper flakes for a hint of heat. You can substitute the fresh spinach with frozen spinach; just make sure to thaw and drain it well before adding. If you're looking for extra protein, try adding grilled chicken from Italian recipes, like Chicken Francese, for a heartier meal.
Serving Suggestions
Serve this dish with a side salad for a refreshing contrast, or pair it with garlic bread for a comforting meal. A sprinkle of fresh basil or a drizzle of balsamic glaze can elevate the presentation. For an even heartier option, serve alongside Italian Broiled Chicken to complement the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the pasta in a skillet over low heat, adding a splash of broth or water to prevent sticking. Alternatively, microwave in short intervals, stirring frequently until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Pasta With Spinach, Beans And Cheese(Low Fat Vegetarian Dish) contains roughly 750 calories, with 43g protein, 95g carbohydrates, and 26g fat. It is an excellent source of protein (87% of the Daily Value), calcium (87% of the Daily Value), and dietary fiber (51% of the Daily Value). Note that it is relatively high in sodium, at 986mg per serving (43% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other types of pasta?
Absolutely! This recipe works well with various pasta shapes, including fusilli or rotini. Choose your favorite or whatever you have on hand. Just adjust the cooking time according to the pasta type to ensure it's perfectly al dente.
Is this dish suitable for meal prep?
Yes, this pasta dish is excellent for meal prep. You can prepare it in advance and store it in portions. Just keep the cheese separate until ready to serve to maintain its texture. Reheat as needed for a quick and nutritious meal throughout the week.
How can I make this dish vegan?
To make this dish vegan, simply omit the cheese or substitute it with a plant-based cheese alternative. You can also add nutritional yeast for a cheesy flavor without dairy. Ensure your broth is vegetable-based to keep the dish entirely plant-based.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).