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Pasta with White Bean and Garlic Sauce
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Serves4 (2 cups each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 8 ounces farfalle pasta, dry
- 3 teaspoons olive oil, divided
- 1 small onion, diced
- 1 1/2 teaspoons cumin
- 1 teaspoon ground coriander
- 1 teaspoon dried thyme
- 1 teaspoon dried sage
- 1 15-ounce can white beans, drained and rinsed
- 3 cups chicken broth, low-sodium
- 1/2 teaspoon black pepper
- 1 head garlic, roasted and peeled (optional)
Directions
- Cook pasta according to package instructions to al dente, about 6-8 minutes. Drain, move to bowl and toss with 1 teaspoon olive oil. Set aside.
- Heat 1 teaspoon olive oil in a large saucepan over medium-high heat.
- Add onion and cook 3 minutes. Add cumin, coriander, thyme and sage and cook another 3-4 minutes.
- Add white beans, black pepper, and roasted garlic to sauce pot. Cook for 2-3 minutes.
- Add 2 cups of stock and lower heat to medium-low. Simmer for 5-6 minutes.
- Pour mixture into blender and blend until smooth, releasing steam every 30 seconds. Add broth 1/4 cup at a time as necessary.
- Pour sauce over pasta and toss together. Serve warm.
Recipe Tips
To roast garlic, cut top 1/2 inch off and discard. Place garlic in a small piece of foil (enough to wrap and cover it) and drizzle with 1/2 teaspoon olive oil. Wrap in the foil and cook in 375 degree oven for 35 minutes. Squeeze out cloves.
Use any type of pasta- smaller pieces work best such as macaroni, penne, or spirals.
Nutrition Facts
Pasta with White Bean and Garlic Sauce
Amount Per Serving
Calories 319
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 379mg
16%
Potassium 854mg
24%
Total Carbohydrates 51g
17%
Dietary Fiber 9g
36%
Sugars 2g
Protein 18g
36%
Vitamin A
1%
Vitamin C
6%
Vitamin D0%
Calcium
11%
Iron
35%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: Adapted from Spoon Fork Bacon
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