Your Recipe

Garlicky White Beans & Greens Pasta

Ingrédient Quantité Calories
Haricots blancs 255g 849kcal
Pâtes sèches 250g 928kcal
Ail 15g 22kcal
Huile d'olive 26.6g 235kcal
Romarin frais 6.7g 9kcal
Vin blanc, de table 124g 102kcal
Oignons blancs, crus 125g 45kcal
Chou, vert, cru 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

Valeurs nutritives
Taille des portions 251 g | ml
Quantité par portion 560
2343
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.7g 11%
Gras saturés 1.3g 6%
Sodium 26mg 1%
Total des glucides 93g 34%
Fibres alimentaires 14g 49%
Sucre 6.7g
Protéine 24g 49%
Vitamine D 0mcg 0%
Calcium 208mg 16%
Fer 9.3mg 52%
Potassium 1461mg 31%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 4.946 mcg 1%
Thiamine [B1] 0.876 mg 73%
Riboflavine [B2] 0.374 mg 29%
Niacine [B3] 4.983 mg 31%
Acide pantothénique [B5] 0.789 mg 16%
Vitamine B6 0.421 mg 25%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 515.473 mcg 0%
Vitamine C 19.835 mg 22%
Vitamine D 0 mcg 0%
Vitamine E 1.238 mg 8%
Vitamine K 45.824 mcg 38%
Bétaïne 88.757 mg 0%
Choline 59.213 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 92.8 g 34%
Sugars 6.7 g 13%
Fibres alimentaires 13.6 g 49%
Carbohydrate 86.7 g 0%
Glucides nets 86.1g
acides aminés
nutriment Quantité DV
Alanine 0.906 g 0%
Arginine 1.244 g 0%
Acide aspartique 2.216 g 0%
Cystéine 0.324 g 0%
Acide glutamique 5.179 g 0%
Glycine 0.867 g 0%
Histidine 0.606 g 0%
Isoleucine 0.987 g 0%
Leucine 1.822 g 0%
Lysine 1.221 g 0%
Méthionine 0.319 g 0%
Phénylalanine 1.232 g 0%
Proline 1.618 g 0%
Sérine 1.205 g 0%
Thréonine 0.924 g 0%
Tryptophane 0.296 g 0%
Tyrosine 0.576 g 0%
Valine 1.16 g 0%
Minéraux
nutriment Quantité DV
Calcium 207.64 mg 16%
Cuivre 0.85 mg 94%
Fluorure 73.87 mcg 0%
Fer 9.27 mg 52%
Magnésium 168.62 mg 40%
Manganèse 1.86 mg 81%
Phosphore 344.5 mg 28%
Potassium 1461.05 mg 31%
Sélénium 48.37 mcg 88%
Sodium 26.33 mg 1%
Zinc 3.44 mg 31%
autres
nutriment Quantité DV
Eau 118.307 g 0%
Cendres 3.385 g 0%