Your Recipe

Garlicky White Beans & Greens Pasta

Zutat  Menge  Kalorien 
Bohnen weiß, roh 255g 849kcal
Nudeln trocken 250g 928kcal
Knoblauch 15g 22kcal
Olivenöl 26.6g 235kcal
Rosmarin frisch 6.7g 9kcal
Wein, Weiß[pl:]Wino, białe 124g 102kcal
Zwiebeln, weiß, roh 125g 45kcal
Kohl, grün, roh 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

Nährwertangaben 
Portionsgröße  251 g | ml
Menge pro Portion  560
2343
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.7g 11%
Gesättigte Fettsäuren  1.3g 6%
Natrium 26mg 1%
Gesamte Kohlenhydrate  93g 34%
Ballaststoffe  14g 49%
Zucker  6.7g
Protein  24g 49%
Vitamin D 0mcg 0%
Kalzium 208mg 16%
Eisen  9.3mg 52%
Kalium 1461mg 31%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.789 mg 16%
Vitamin B6 0.421 mg 25%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  92.8 g 34%
Sugars 6.7 g 13%
Ballaststoffe  13.6 g 49%
Carbohydrate 86.7 g 0%
Netto-Kohlenhydrate 86.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.906 g 0%
Arginin 1.244 g 0%
Asparaginsäure 2.216 g 0%
Cystein 0.324 g 0%
Glutaminsäure 5.179 g 0%
Glycin 0.867 g 0%
Histidin 0.606 g 0%
Isoleucin 0.987 g 0%
Leucin 1.822 g 0%
Lysin 1.221 g 0%
Methionin 0.319 g 0%
Phenylalanin 1.232 g 0%
Prolin 1.618 g 0%
Serin 1.205 g 0%
Threonin 0.924 g 0%
Tryptophan 0.296 g 0%
Tyrosin 0.576 g 0%
Valin 1.16 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 207.64 mg 16%
Kupfer 0.85 mg 94%
Fluorid 73.87 mcg 0%
Eisen  9.27 mg 52%
Magnesium 168.62 mg 40%
Mangan 1.86 mg 81%
Phosphor 344.5 mg 28%
Kalium 1461.05 mg 31%
Selen 48.37 mcg 88%
Natrium 26.33 mg 1%
Zink 3.44 mg 31%
andere
Nährstoff Menge  DV
Wasser 118.307 g 0%
Asche 3.385 g 0%