Garlicky Pasta with Swiss Chard and Beans

Garlicky Pasta with Swiss Chard and Beans might be just the main course you are searching for. One portion of this dish contains around 30g of protein, 13g of fat, and a total of 519 calories. This recipe serves 4. For $1.83 per serving, this recipe covers 40% of your daily requirements of vitamins and minerals. 3209 people were impressed by this recipe. This recipe from The Lemon Bowl requires olive oil, swiss chard, whole wheat pasta, and parmesan cheese. From preparation to the plate, this recipe takes roughly 35 minutes. With a spoonacular score of 100%, this dish is excellent. Try Garlicky Sauteed Swiss Chard, Bucatini with Swiss Chard and Garlicky Breadcrumbs, and Swiss Chard Salad with Garlicky Yogurt for similar recipes.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 15 minutes

 

Ingredients:

fresh parsley and basil - optional

15 oz can cannelini beans - drained and rinsed

15 oz can diced tomatoes

½ tsp chili flakes - optional

2 garlic cloves - grated with microplane

Pinch kosher salt

1 Tbs olive oil

parmesan cheese to serve

1 bunch swiss chard - stems removed and finely chopped (keep stems!)

8 oz whole wheat pasta

Equipment:

pot

frying pan

Cooking instruction summary:

Cook pasta according to package instructions. Note: For al dente pasta, cook one minute less than package suggests.)Reserve ½ c starchy cooking liquid before straining pasta; set pasta aside. Meanwhile, heat olive oil in the same pot you cooked the pasta over medium-high heat.Add Swiss chard stems and a good pinch of salt.Saute for 5-7 minutes until stems start to soften.Add in roughly chopped Swiss chard leaves and reserved cooking liquid.Put cover on the pan and let steam to wilt about 2-3 minutes.Stir in chili flakes, garlic, tomatoes and beans. Cook for 5 minutes to warm through.Toss in reserved pasta. Serve with fresh parsley, basil and parmesan cheese.

 

Step by step:


1. Cook pasta according to package instructions. Note: For al dente pasta, cook one minute less than package suggests.)Reserve ½ c starchy cooking liquid before straining pasta; set pasta aside. Meanwhile, heat olive oil in the same pot you cooked the pasta over medium-high heat.

2. Add Swiss chard stems and a good pinch of salt.

3. Saute for 5-7 minutes until stems start to soften.

4. Add in roughly chopped Swiss chard leaves and reserved cooking liquid.Put cover on the pan and let steam to wilt about 2-3 minutes.Stir in chili flakes, garlic, tomatoes and beans. Cook for 5 minutes to warm through.Toss in reserved pasta.

5. Serve with fresh parsley, basil and parmesan cheese.


Nutrition Information:

Quickview
518 Calories
30g Protein
12g Total Fat
77g Carbs
100% Health Score
Limit These
Calories
518
26%

Fat
12g
20%

  Saturated Fat
5g
36%

Carbohydrates
77g
26%

  Sugar
6g
7%

Cholesterol
20mg
7%

Sodium
804mg
35%

Get Enough Of These
Protein
30g
60%

Vitamin K
642µg
612%

Manganese
2mg
140%

Vitamin A
5229IU
105%

Selenium
51µg
73%

Magnesium
232mg
58%

Calcium
537mg
54%

Phosphorus
523mg
52%

Iron
8mg
46%

Copper
0.86mg
43%

Vitamin C
33mg
40%

Potassium
1244mg
36%

Fiber
8g
34%

Vitamin B1
0.5mg
34%

Folate
129µg
32%

Vitamin E
4mg
28%

Zinc
3mg
26%

Vitamin B6
0.49mg
25%

Vitamin B3
4mg
24%

Vitamin B2
0.35mg
20%

Vitamin B5
1mg
13%

Vitamin B12
0.36µg
6%

covered percent of daily need
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