Asparagus Pasta With Red Peppers and Cannellini Beans

🍽️ Asparagus Pasta With Red Peppers and Cannellini Beans 🍝

History:
This delightful dish is a fusion of Italian and Mediterranean flavors, bringing together the freshness of asparagus, the sweetness of red peppers, and the creaminess of cannellini beans. While there isn’t a specific historical account for this exact recipe, it draws inspiration from traditional Italian and Mediterranean cuisines, where fresh and seasonal ingredients are often celebrated.

Components:

• 8 ounces (about 225g) of pasta (penne or any type you prefer)
• 1 bunch of fresh asparagus, trimmed and cut into bite-sized pieces
• 1 red bell pepper, thinly sliced
• 1 can (15 ounces or 425g) of cannellini beans, drained and rinsed
• 2 cloves of garlic, minced
• 2 tablespoons of olive oil
• Zest and juice of 1 lemon
• 1/4 cup (60ml) vegetable broth
• 1/4 cup (60ml) heavy cream (or a dairy-free alternative)
• Salt and black pepper to taste
• Grated Parmesan cheese or nutritional yeast (optional for topping)

Steps to Prepare:

1. Start by boiling a large pot of salted water for the pasta. Cook the pasta according to the package instructions until it’s al dente. Drain and set aside.

2. While the pasta is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.

3. Add the asparagus and red bell pepper slices to the skillet. Sauté for about 5-7 minutes, or until the vegetables are tender and slightly caramelized.

4. Stir in the drained and rinsed cannellini beans, and cook for an additional 2-3 minutes to heat them through.

5. Pour in the vegetable broth, lemon juice, and lemon zest. Simmer for a few minutes to let the flavors meld.

6. Reduce the heat to low and add the heavy cream (or dairy-free alternative) to the skillet. Stir well, and let the mixture simmer for another 2-3 minutes until it thickens slightly. Season with salt and black pepper to taste.

7. Toss the cooked pasta into the skillet with the asparagus, peppers, and bean mixture. Combine everything gently, ensuring the pasta is coated with the creamy sauce.

8. Serve your delicious asparagus pasta hot, with an optional topping of grated Parmesan cheese or nutritional yeast for a cheesy kick.

Preparation Time:
The preparation time for this dish is approximately 30 minutes. It’s a relatively quick and easy recipe, making it perfect for a weeknight dinner that’s both satisfying and full of flavor.

Enjoy your Asparagus Pasta With Red Peppers and Cannellini Beans! 🍽️🍋🌶️🌿

Certainly! Here are the nutrition facts and some health information for Asparagus Pasta With Red Peppers and Cannellini Beans:

Nutrition Facts (per serving, assuming 4 servings):

• Calories: Approximately 375-400 calories per serving.
• Protein: About 10-15 grams, depending on the type of pasta used and portion size.
• Carbohydrates: Approximately 60-70 grams.
• Dietary Fiber: About 8-10 grams, thanks to the asparagus, red peppers, and cannellini beans.
• Fat: About 10-12 grams, with the majority coming from the olive oil and optional cheese.

Key Health Information:

1. Rich in Fiber: This dish is a good source of dietary fiber, mainly from the asparagus, red peppers, and cannellini beans. Fiber supports digestive health and can help you feel full and satisfied.

2. Vitamins and Minerals: It’s loaded with essential vitamins and minerals, particularly vitamin C from the red peppers, and vitamin K from asparagus. These nutrients support your immune system and bone health.

3. Low in Saturated Fat: This recipe contains relatively low saturated fat, especially if you use a low-fat cream or a dairy-free alternative. Lower saturated fat intake is beneficial for heart health.

4. Protein: While it’s not exceptionally high in protein, the cannellini beans do provide a modest protein content. You can boost the protein by adding grilled chicken or tofu if desired.

5. Nutrient Variety: The diverse ingredients in this dish contribute to a range of nutrients, making it a balanced and wholesome meal.

6. Calorie Control: The calorie content can be managed by adjusting the portion size and the type of pasta you use. Whole-grain pasta can increase fiber content and make you feel fuller with fewer calories.

7. Suitable for Vegetarians: This recipe can be easily adapted for vegetarians, and you can also make it vegan by using a dairy-free alternative for the cream and omitting the optional cheese.

Remember that the exact nutritional values may vary based on the specific ingredients and portion sizes you use. It’s always a good idea to consult a nutritionist or use a nutrition calculator for precise information, especially if you have specific dietary requirements or goals. Enjoy your meal while reaping the health benefits of this delicious dish! 🥦🌽🍝🧀🍴