Fiberrecipevitamins

Asparagus and White Beans With Linguini

Average Rating
No rating yet
My Rating:

🍽️ Asparagus and White Beans With Linguini 🍝

History:
Asparagus and White Beans With Linguini is a delightful pasta dish that combines the vibrant flavors of asparagus and white beans with the comfort of linguini. While I don’t have the specific historical origin of this exact recipe, it’s safe to assume that it emerged as a fusion of Italian pasta traditions and a desire for a wholesome and nutritious meal.

Components:
To make this scrumptious dish, you’ll need the following components:

  1. Linguini: Approximately 8 ounces (about half a standard box).
  2. Asparagus: A bunch of fresh asparagus spears (around 1 pound). 🌱
  3. White Beans: A can of white beans (cannellini or great northern beans work well).
  4. Olive Oil: A few tablespoons for sautéing.
  5. Garlic: 2-3 cloves, minced for flavor.
  6. Red Pepper Flakes: For a touch of heat (adjust to your preference).
  7. Lemon Juice: Freshly squeezed from one lemon for a zesty kick. 🍋
  8. Parmesan Cheese: Grated for garnish.
  9. Salt and Pepper: To taste.
  10. Fresh Parsley: Chopped for garnish.
  11. Optional: Cherry tomatoes for added freshness and color. 🍅

Steps to Prepare:

  1. Cook the Linguini:

    • Boil a large pot of salted water.
    • Add linguini and cook according to package instructions until al dente.
    • Drain and set aside, reserving about 1/2 cup of pasta water.
  2. Prepare the Asparagus:

    • Trim the tough ends of the asparagus.
    • Cut the spears into 1 to 2-inch pieces.
  3. Sauté the Asparagus:

    • In a large skillet, heat olive oil over medium-high heat.
    • Add minced garlic and red pepper flakes, sauté for about a minute.
    • Add the asparagus pieces and sauté until they turn bright green and are tender-crisp, about 5-7 minutes.
  4. Add White Beans:

    • Drain and rinse the white beans.
    • Add them to the skillet with the asparagus, and cook for an additional 2-3 minutes.
  5. Combine the Linguini:

    • Add the cooked linguini to the skillet, tossing everything together.
    • If the mixture seems dry, you can use some of the reserved pasta water to create a creamy sauce.
  6. Season and Garnish:

    • Drizzle fresh lemon juice over the dish to brighten the flavors.
    • Season with salt and pepper to taste.
    • Garnish with grated Parmesan cheese, chopped fresh parsley, and optional cherry tomatoes for extra color and flavor.
  7. Serve:

    • Plate your Asparagus and White Beans With Linguini, and add an extra sprinkle of Parmesan cheese if desired. 🧀

Time Needed:
The preparation and cooking time for this dish is approximately 30-40 minutes, making it a relatively quick and satisfying meal for your table. Enjoy! 🍽️👨‍🍳👩‍🍳🍷

🍽️ Asparagus and White Beans With Linguini Nutrition Facts and Health Information 🥦🍝

Here’s a breakdown of the nutrition and health information for this delicious dish:

Nutrition Facts (Approximate values per serving):

  • Calories: 350-400 calories per serving
  • Protein: 10-12 grams
  • Carbohydrates: 60-70 grams
  • Dietary Fiber: 7-9 grams
  • Fat: 8-10 grams
  • Saturated Fat: 1-2 grams
  • Cholesterol: 0-5 milligrams
  • Sodium: 400-600 milligrams
  • Potassium: 500-700 milligrams
  • Vitamin A: 10-15% of the daily recommended intake
  • Vitamin C: 20-30% of the daily recommended intake
  • Calcium: 10-15% of the daily recommended intake
  • Iron: 15-20% of the daily recommended intake

Health Information:

  1. Low in Calories: This dish is relatively low in calories, making it a great option for those looking to manage their calorie intake.

  2. Good Source of Fiber: The combination of asparagus, white beans, and whole wheat linguini provides a substantial amount of dietary fiber. Fiber aids in digestion and can help you feel full for longer.

  3. Protein Content: While not a high-protein dish, the white beans in this recipe contribute a decent amount of plant-based protein, making it a good choice for vegetarians.

  4. Vitamins and Minerals: Asparagus is rich in vitamins A and C, both of which are essential for immune function and overall health. It’s also a source of folate, which is important for cell division and the formation of DNA. White beans provide potassium, which is essential for heart health and maintaining healthy blood pressure.

  5. Low in Saturated Fat: The dish is low in saturated fat, which is good for heart health.

  6. Heart-Healthy Ingredients: The olive oil in this recipe is a healthy source of monounsaturated fats, which can contribute to a heart-healthy diet. Additionally, the dish is naturally low in cholesterol.

  7. Whole Wheat Linguini: Using whole wheat linguini adds more fiber and nutrients compared to traditional refined pasta.

  8. Veggies Galore: Asparagus is a nutrient-rich vegetable that’s low in calories but high in vitamins and minerals.

  9. Lemon Zest: The addition of lemon juice not only adds a burst of flavor but also provides vitamin C, which is an antioxidant.

  10. Flexibility: You can adapt this dish to your dietary preferences. For example, if you’re vegetarian, it’s a great source of plant-based protein. You can also control the level of spiciness with the red pepper flakes.

Remember that the actual nutritional content of the dish may vary depending on specific ingredients used, portion sizes, and any additional toppings or modifications. Always consider your dietary needs and consult with a healthcare professional for personalized advice. Enjoy your healthy and delicious Asparagus and White Beans With Linguini! 🌿🍽️🍋

My Rating:

Loading spinner
Subscribe
Notify of
guest
0 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Back to top button
0
Would love your thoughts, please comment.x
()
x