Looking for a quick, healthy, and satisfying dinner that doesn’t skimp on flavor? Look no further than this incredible recipe for pasta with a velvety white bean sauce. This is the perfect weeknight meal for anyone seeking a plant-powered, protein-rich dish that’s surprisingly easy to make. Get ready to fall in love with your new favorite pasta sauce!
Your New Go-To Weeknight Meal
In the hustle of our daily lives, finding time to prepare a nutritious and delicious meal can feel like a challenge. We often find ourselves reaching for convenience foods that, while quick, might not always be the healthiest or most satisfying option. But what if we told you there’s a recipe that marries speed, health, and incredible flavor into one simple dish? This easy pasta with broccoli and a creamy white bean sauce is exactly that solution. It’s a game-changer for anyone who wants to eat well without spending hours in the kitchen.
This dish is a testament to the power of simple, wholesome ingredients. The star of the show, the white bean sauce, is a marvel of culinary innovation. By using a can of humble cannellini or navy beans, you can create a pasta sauce that is not only rich and creamy but also packed with plant-based protein and fiber. It’s an excellent way to replace heavy cream or cheese-based sauces, offering a lighter, healthier alternative without sacrificing that luxurious, velvety texture we all crave in a pasta dish.
Deliciously Simple: Easy Pasta with a Creamy White Bean Sauce
The beauty of this recipe lies in its versatility and nutritional punch. The sauce acts as a perfect vehicle for a variety of vegetables. In this version, we’ve paired it with bright green broccoli florets and sweet cherry tomatoes, which not only add a pop of color but also a host of vitamins and antioxidants. The garlic provides a savory foundation, while a hint of lemon adds a zesty brightness that cuts through the richness of the sauce. It’s a balanced, satisfying meal that will leave you feeling energized, not weighed down.
This recipe is also incredibly forgiving, making it perfect for both seasoned chefs and kitchen novices. The steps are straightforward, and the ingredients are readily available at any grocery store. The key is in the blending, which transforms the beans into a sauce so smooth you won’t believe it’s made from legumes. This makes it an ideal option for anyone looking to incorporate more plant-based meals into their diet or simply to enjoy a delicious, comforting bowl of pasta.
So, if you’re ready to ditch the jarred sauces and embrace a healthier, more flavorful way to do pasta night, this recipe is for you. It proves that you don’t need a complicated list of ingredients or a lot of time to create something truly special. Get ready to whip up this easy, delicious, and nutrient-packed pasta with a creamy white bean sauce tonight. It’s a meal that feels both indulgent and wonderfully good for you.
The gallery shows a plate cooked of fusilli pasta, white bean sauce and broccoli florets.
The Magic of White Bean Sauce
The secret to this dish’s creamy texture is its velvety white bean sauce. Using cannellini or navy beans, this sauce provides a rich, satisfying base that is naturally dairy-free and full of plant-based goodness.
Time to Prepare and Cook Your Pasta
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
Nutritional Information (Approximate per serving)
- Calories: 500-600 kcal
- Protein: 20-25 g
- Fat: 15-20 g
- Carbohydrates: 70-80 g
- Fiber: 10-15 g
- Vitamin C: 40-50% Daily Value
- Iron: 15-20% Daily Value
Note: Nutritional values are estimates and can vary based on specific ingredients and serving sizes.
Essential Equipment
- Large pot for cooking pasta and broccoli
- High-speed blender or food processor
- Large skillet or sauté pan
- Colander
- Measuring cups and spoons
- Sharp knife for chopping
The gallery shows a high speed blender, large pot of cooked pasta and a frying pan on the stove.
Ingredients for a Delicious and Creamy Pasta Dish
For the Pasta and Vegetables
- 1 lb short pasta (like fusilli, penne, or cavatappi)
- 1 large head of broccoli, cut into small florets
- 1 pint cherry tomatoes, halved
- 1/2 cup black olives, pitted and halved
- A handful of fresh parsley, chopped for garnish (optional)
- Extra virgin olive oil for drizzling
For the Creamy White Bean Sauce
- 1 (15-oz) can cannellini or navy beans, rinsed and drained
- 3 cloves garlic
- 2 tbsp nutritional yeast (for a cheesy flavor)
- 1/4 cup extra virgin olive oil
- 1/2 cup pasta water (reserved from cooking pasta)
- Juice of 1/2 lemon
- 1/2 tsp salt, or to taste
- 1/4 tsp black pepper
Step-by-Step Instructions for a Simple Pasta Dinner with White Bean Sauce
Boil the Water and Cook the Pasta
Fill a large pot with water and bring it to a rolling boil over high heat. Add a generous pinch of salt to the water to season the pasta as it cooks. Once the water is boiling, add your chosen pasta. Stir it immediately to prevent it from sticking together. Cook the pasta according to the package directions until it’s al dente (firm to the bite).
Add the Broccoli
In the last 3-4 minutes of the pasta’s cooking time, add the broccoli florets to the boiling water with the pasta. This is a great way to cook them both at the same time and save a pot! The broccoli should be bright green and just tender-crisp.
Prepare the Pasta Water
Before draining the pasta and broccoli, use a heat-proof measuring cup to scoop out at least one full cup of the starchy pasta water. This liquid is essential for creating the creamy texture of the white bean sauce and helping it stick to the pasta. Set this water aside.
Drain and Set Aside
Carefully drain the cooked pasta and broccoli together in a colander. Make sure you don’t rinse them! Rinsing will wash away the starch that helps the sauce cling to the pasta. Once drained, set the pasta and broccoli aside.
Make the White Bean Sauce
While the pasta is cooking, you can begin the sauce. In a high-speed blender or food processor, combine the rinsed and drained white beans, peeled garlic cloves, nutritional yeast, olive oil, lemon juice, salt, and pepper. Start blending on low and slowly add the reserved pasta water, a little at a time, until you reach a smooth, creamy consistency. You may not need the full 1/2 cup of water, so add it gradually. Taste the sauce and adjust the seasonings if needed.
Sauté the Vegetables
While the sauce is being blended, heat a large skillet or sauté pan over medium heat. Add a tablespoon of olive oil, and once it’s shimmering, add the halved cherry tomatoes and olives. Sauté for 2-3 minutes until the tomatoes begin to soften and their skins wrinkle slightly. This step deepens their flavor.
Combine Everything
Add the cooked pasta and broccoli to the skillet with the tomatoes and olives. Pour the creamy white bean sauce over the pasta and vegetables. Toss everything gently with tongs until the pasta and vegetables are evenly coated in the sauce. The heat from the pan will warm the sauce through.
Serve and Garnish
Divide the pasta among serving bowls. Garnish each bowl with a sprinkle of fresh chopped parsley and a final drizzle of high-quality extra virgin olive oil. Serve immediately while hot.
Alternative Cooking Methods
- Baked Version: To create a baked pasta dish, follow all the steps to prepare the pasta, vegetables, and sauce. Instead of just tossing it in a skillet, transfer the combined mixture to a baking dish. Top with a sprinkle of breadcrumbs or a little more nutritional yeast for a crispy crust. Bake at 375°F (190°C) for 15-20 minutes, or until the top is golden and the filling is bubbly.
- Slower Cooker Sauce: While the pasta and veggies can’t be cooked in a slow cooker, you can create a deeper flavor profile for the sauce. Sauté the garlic in a pan, then transfer it to a slow cooker with the white beans and a bit of vegetable broth. Cook on low for 2-3 hours. Then, blend the mixture as instructed, and proceed with the rest of the recipe.
The gallerys shows the health benefits for virgin olive oil, the protein gained from the white beans and the nutrients from broccoli.
Health Benefits of this Pasta Dish with White Bean Sauce
- Plant-Based Protein: The white bean sauce is an excellent source of plant-based protein, which is essential for muscle repair and a feeling of fullness.
- High in Fiber: White beans are packed with dietary fiber, which supports digestive health, helps regulate blood sugar, and can contribute to a healthy weight.
- Rich in Nutrients: This meal is a powerhouse of nutrients. The broccoli provides Vitamin C and K, while the beans offer iron, folate, and magnesium.
- Heart-Healthy Fats: The use of extra virgin olive oil in the sauce and for finishing provides monounsaturated fats, which are known to be beneficial for heart health.
- Naturally Dairy-Free: This recipe offers a wonderful, creamy texture without the need for dairy, making it a great option for those with lactose intolerance or who follow a vegan diet.
Variations to Customize Your Meal
| Variation | Description |
| Pesto Power | For a more vibrant flavor, add a few tablespoons of your favorite vegan or traditional pesto to the blender when making the sauce. |
| Add More Greens | Wilt in a few handfuls of fresh spinach or kale to the skillet at the end of the cooking process for an extra boost of vitamins. |
| Spicy Kick | Add a pinch of red pepper flakes to the garlic as you sauté it for a little heat that complements the creamy sauce beautifully. |
| Sun-dried Tomato Twist | Swap the cherry tomatoes for sun-dried tomatoes (packed in oil), which will add an intense, savory flavor to the dish. |
| Protein Boost | For a heartier meal, add cooked chickpeas, sautéed mushrooms, or grilled chicken to the finished pasta before serving. |
The gallery shows the different variations of this dish: past and broccoli with sun -dried tomates. The next image shows fusilli and chickpeas and the final image shows, penne with mushrooms and broccoli.
Final Thoughts on Your New Go-To Pasta with White Bean Sauce
This recipe for pasta with a creamy white bean sauce is proof that healthy eating can be simple, satisfying, and incredibly delicious. It’s a quick and easy solution for busy weeknights, a fantastic way to incorporate more plant-based foods into your diet, and a meal that will leave everyone at the table happy and full. The velvety texture and rich flavor of the sauce are so good you’ll want to put it on everything. So go ahead, give this recipe a try tonight. It might just become the most requested meal in your home.
Frequently Asked Questions
Q: Can I use a different type of white bean for the sauce?
A: Yes, absolutely! While cannellini and navy beans are ideal for their creamy texture, you can also use Great Northern beans. Just be sure to rinse and drain them well before adding them to the blender.
Q: How can I store leftovers and reheat them?
A: Leftovers of this pasta dish can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, you can either warm it gently in a skillet on the stovetop over low heat or in the microwave. If the sauce seems too thick after reheating, add a tablespoon or two of water to help it reach a creamy consistency again.
References
- Harvard T.H. Chan – Beans and Legumes
- Mayo Clinic – Dietary fiber: Essential for a healthy diet
- National Institutes of Health – Facts about Vitamin C
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