🍽️ 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:
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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.
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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.
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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.
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Stir in the drained and rinsed cannellini beans, and cook for an additional 2-3 minutes to heat them through.
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Pour in the vegetable broth, lemon juice, and lemon zest. Simmer for a few minutes to let the flavors meld.
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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.
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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.
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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:
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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.
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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.
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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.
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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.
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Nutrient Variety: The diverse ingredients in this dish contribute to a range of nutrients, making it a balanced and wholesome meal.
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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.
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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! 🥦🌽🍝🧀🍴
