Pasta with White Beans and Rapini

Pasta with White Beans and Rapini Author: Canadian Living Credits: 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.

  • Portion size 4 servings

Ingredients

  • 1 bunch broccoli
  • 4 cups whole wheat penne
  • 1/3 cup extra-virgin olive oil
  • 1 1/2 cup fresh bread crumbs
  • 4 cloves garlic minced
  • 1/4 teaspoon salt
  • pinch hot pepper flakes
  • 1 can romano beans drained and rinsed

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1140 mg
  • Protein 28 g
  • Calories 712.0
  • Total fat 21 g
  • Cholesterol 0 mg
  • Saturated fat 3 g
  • Total carbohydrate 111 g

%RDI

  • Iron 51.0
  • Fibre 0.0
  • Folate 51.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 34.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 34.0
  • Vitamin C 62.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pasta with White Beans and Rapini