I LOVE pasta! So does my family. Fortunately, my kids were offered whole wheat pasta since birth and they are very happy whenever I serve it. In honor of National Pasta Month, I’m blogging about how pasta fits well into my busy lifestyle. It’s quick, easy (my kids can make it) and provides my family a great source of fiber. Whole grain pasta is a great foundation for a healthy meal – it boosts energy, satisﬁes hunger, and easily pairs with vegetables and lean proteins to create delicious meals. Meatless meals are a challenge for many people, mostly because they need inspiration and ideas. This White Bean and Veggie Rotini Marinara recipe is super easy and done in 20 minutes. It’s a perfect Meatless Monday meal for the whole family, and as a bonus, it’s vegan as well. One serving provides 94% of the recommended daily intake for Vitamin A, 52% of Vitamin C and 44% of iron. Add shredded mozzarella or parmesan cheese for additional flavor and protein if desired. If you like it hot, add crushed red pepper flakes by the 1/8th teaspoon until you reach your desired level of spiciness. Any shape pasta will work here, though I recommend whole wheat angel hair for first timers trying whole grain pasta. Enjoy!
“By posting this recipe I am entering a recipe contest sponsored by the National Pasta Association and am eligible to win prizes associated with the contest. I was not compensated for my time.”
- 8 ounces whole wheat rotini pasta
- 4 cloves garlic, chopped
- 1 Tablespoon Extra Virgin olive oil
- 10 ounces fresh baby bella mushrooms
- 6 ounce bag of baby spinach
- 1 cup small white beans, drained and rinsed
- 1 jar (approx. 3 cups) low sodium marinara sauce
- salt, pepper and red pepper flakes to taste
- Cook pasta according to instructions on box, drain and set aside. Heat pan on medium-high heat. Sauté garlic in olive oil for approximately 30 seconds. Add mushrooms and sauté until almost soft- about 5 minutes. Add a little water if pan becomes too dry. Add spinach and cook until almost wilted, approx. 1-2 minutes. Add marinara sauce and beans, simmer to reduce and heat through for about 10 minutes. Season with salt, pepper or crushed red pepper to taste. Serve over rotini.
Makes 4 servings (approximately 1 cup each of pasta and veggie/bean/sauce mixture) 412 calories, 10g fat, .5g sat fat, 396mg sodium, 64g carbs, 14g fiber, 10g sugar, 20g protein Tips: You can lower the sodium further by rinsing the beans thoroughly before adding to the sauce.