Pasta with White Beans and Rapini
Pasta and beans provide this vegetarian dish with complete protein. It's also a tasty way to introduce rapini. Also known as broccoli rabe, rapini is related to the cabbage and turnip families and is a source of vitamins A, C and K, as well as potassium. Serve with grated cheese.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 712 |
| pro | 28 g |
| total fat | 21 g |
| sat. fat | 3 g |
| carb | 111 g |
| fibre | 18 g |
| chol | 0 mg |
| sodium | 1.140 mg |
| % RDI: | - |
| calcium | 34% |
| iron | 51% |
| vit A | 34% |
| vit C | 62% |
| folate | 51% |
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1 bunch rapini or broccoli
4 cups (1 L) whole wheat penne
1/3 cup (75 mL) extra-virgin olive oil
1-1/2 cups (375 mL) fresh bread crumbs
4 cloves garlic, minced
1/4 tsp (1 mL) salt
Pinch hot pepper flakes
1 can (19 oz/540 mL) romano beans, drained and rinsed
Preparation:
Trim base of rapini stalks. In large pot of boiling salted water, cover and cook rapini until tender, about 2 minutes. With slotted spoon, transfer to colander to drain. Chop into 1-inch (2.5 cm) pieces; set aside.
In same pot of boiling salted water, cook pasta until tender but firm, 8 to 10 minutes. Reserving 1/2 cup (125 mL) of the cooking liquid, drain and return to pot.
Meanwhile, in large skillet, heat 1 tsp (5 mL) of the oil over medium heat; fry bread crumbs and one-quarter of the garlic, stirring, until golden, about 3 minutes. Transfer to bowl; set aside.
In same skillet, heat remaining oil over medium heat; fry remaining garlic and hot pepper flakes, stirring, until golden, about 1 minute. Stir in rapini and beans; heat through, about 3 minutes. Add to pasta and toss to coat, adding some of the reserved cooking liquid if desired. Serve sprinkled with bread crumb mixture.
Source
Canadian Living Magazine: March 2006
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