Mediterranean Diet Pasta with Beans
Elevate your weeknight dinner routine with this vibrant Mediterranean Diet Pasta with Beans—a wholesome, flavor-packed dish that’s as nutritious as it is satisfying. Featuring al dente whole wheat pasta, creamy cannellini beans, and a rainbow of fresh veggies like red bell pepper, zucchini, cherry tomatoes, and spinach, this recipe bursts with Mediterranean staples. Generously seasoned with garlic, olive oil, lemon, and dried oregano, it offers a perfect balance of earthy, tangy, and savory notes. Kalamata olives provide a briny kick, while crumbled feta brings a creamy finish to every bite. Ready in just 35 minutes, this Mediterranean-inspired recipe is ideal for busy weeknights or casual entertaining and is perfect for fans of healthy pasta recipes and heart-healthy diets. Serve warm with a drizzle of olive oil or alongside a crisp green salad for a complete meal everyone will love.
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Recipe Information
Ingredients
- 8 ounces whole wheat pasta
- 1 15-ounce can cannellini beans
- 3 tablespoons olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 1 medium red bell pepper
- 1 medium zucchini
- 1 cup cherry tomatoes
- 1 cup kalamata olives
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 1 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Start by cooking the whole wheat pasta according to the package instructions until al dente. Drain and set aside.
While the pasta is cooking, rinse and drain the can of cannellini beans.
Heat 2 tablespoons of olive oil in a large skillet over medium heat.
Dice the yellow onion and add it to the skillet, sautéing until it becomes translucent, about 5 minutes.
Mince the garlic cloves and add them to the skillet. Cook for an additional 1 minute, stirring frequently.
Chop the red bell pepper and zucchini into bite-sized pieces and add them to the skillet. Sauté for 5-7 minutes until the vegetables are just tender.
Halve the cherry tomatoes and slice the kalamata olives, then add them to the skillet along with the cannellini beans. Stir well.
Add the baby spinach to the skillet and cook until just wilted, about 1-2 minutes.
Remove the skillet from heat. Add the cooked pasta to the skillet and toss to combine.
Drizzle the remaining 1 tablespoon of olive oil and lemon juice over the pasta mixture. Sprinkle with dried oregano, salt, and black pepper. Toss everything together gently.
Top the pasta with crumbled feta cheese before serving.
Nutrition Facts
Calories |
488 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 1742 mg | 76% | |
| Total Carbohydrate | 45.2 g | 16% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 5.7 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 278 mg | 21% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 783 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
