Your Recipe

Garlicky White Beans & Greens Pasta

Složka Množství Kalorie
Fazole bílé 255g 849kcal
Těstoviny sušené 250g 928kcal
Česnek 15g 22kcal
Olivový olej 26.6g 235kcal
Rozmarýn čerstvý 6.7g 9kcal
Víno, bílé, stolní 124g 102kcal
Cibule, bílá, syrová 125g 45kcal
Zelí, syrové 200g 50kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
250 g pasta I like to use penne
1 tin white beans rinsed
4-5 cloves garlic finely chopped
1 small white onion or large banana shallot finely diced
1/2 cup white wine or 1 Tbs mirin & ⅓ cup water
1 tsp Marigold Stock Powder or other vegetable stock/bouillion powder
200 g Half a small green cabbage chopped OR 1 big handful of kale OR other greens chopped
2 tbs fresh rosemary finely chopped: You can also used oregano, thyme or sage. Fresh or dried
2 Tbs olive oil
Salt & Pepper to taste
Instructions
Put the pasta water on to boil.
Meanwhile in a skillet or large frying pan gently fry the garlic & onions.
Add in the beans, rosemary, wine (or mirin & water) plus the marigold stock powder & simmer for a few minutes, squishing the beans a bit with a fork to release a bit of their creamy starch.
Add the pasta to the pasta water.
Add the greens into the beans, mix around & clamp a lid of some type over the lot & let it all steam to wilt the greens.
Once the pasta is cooked al dente, reserve a little of the cooking water, then drain. Mix in with the beans & greens, adding a little of the reserved water if it looks a little dry.
Serve in bowls with crunchy, spicy, herby breadcrumbs

nutriční údaje
Velikost porce 251 g | ml
Množství na porci 560
2343
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.7g 11%
Nasycené tuky 1.3g 6%
Sodík 26mg 1%
Sacharidy celkem 93g 34%
Vláknina 14g 49%
Cukr 6.7g
Bílkoviny 24g 49%
Vitamin D 0mcg 0%
Vápník 208mg 16%
Železo 9.3mg 52%
Draslík 1461mg 31%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 4.946 mcg 1%
Thiamin [B1] 0.876 mg 73%
Riboflavin [B2] 0.374 mg 29%
Niacin [B3] 4.983 mg 31%
Kyselina pantotenová [B5] 0.789 mg 16%
Vitamin B6 0.421 mg 25%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 515.473 mcg 0%
Vitamin C 19.835 mg 22%
Vitamin D 0 mcg 0%
Vitamin E 1.238 mg 8%
Vitamin K 45.824 mcg 38%
Betain 88.757 mg 0%
Cholin 59.213 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 92.8 g 34%
Sugars 6.7 g 13%
Vláknina 13.6 g 49%
Carbohydrate 86.7 g 0%
Čisté sacharidy 86.1g
aminokyseliny
živina Množství DV
Alanin 0.906 g 0%
Arginin 1.244 g 0%
Kyselina asparagová 2.216 g 0%
Cystein 0.324 g 0%
kyselina glutamová 5.179 g 0%
Glycin 0.867 g 0%
Histidin 0.606 g 0%
Izoleucin 0.987 g 0%
Leucin 1.822 g 0%
Lysin 1.221 g 0%
Metionin 0.319 g 0%
Fenylalanin 1.232 g 0%
Prolin 1.618 g 0%
Serin 1.205 g 0%
Treonin 0.924 g 0%
Tryptofan 0.296 g 0%
Tyrosin 0.576 g 0%
Valin 1.16 g 0%
Minerály
živina Množství DV
Vápník 207.64 mg 16%
Měď 0.85 mg 94%
Fluorid 73.87 mcg 0%
Železo 9.27 mg 52%
Hořčík 168.62 mg 40%
Mangan 1.86 mg 81%
Fosfor 344.5 mg 28%
Draslík 1461.05 mg 31%
Selen 48.37 mcg 88%
Sodík 26.33 mg 1%
Zinek 3.44 mg 31%
další
živina Množství DV
Voda 118.307 g 0%
Popel 3.385 g 0%