Vegan 3-Bean Pasta With Creamy Spinach Sauce

Spring penne with spinach pesto and green pea

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  • Total: 50 mins
  • Prep: 10 mins
  • Cook: 40 mins
  • Yield: 6 servings
Nutritional Guidelines (per serving)
442 Calories
9g Fat
74g Carbs
18g Protein
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Nutrition Facts
Servings: 6 servings
Amount per serving
Calories 442
% Daily Value*
Total Fat 9g 12%
Saturated Fat 2g 8%
Cholesterol 0mg 0%
Sodium 408mg 18%
Total Carbohydrate 74g 27%
Dietary Fiber 13g 48%
Protein 18g
Calcium 262mg 20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

A healthy high-protein vegan pasta recipe, perfect for vegetarians, with 17 grams of protein per serving from all those beans, plus plenty of nutrients and fiber. This pasta recipe combines three kinds of beans with spinach in a healthy vegan white sauce. An incredibly nutritious vegetarian and vegan pasta dish. Of course, there are plenty of other vegan Italian recipes that are sure to satisfy your pasta cravings such as manicotti, angel hair pasta primavera, lasagna, and more.

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion (sliced)
  • 2 cloves garlic (crushed)
  • 1 red bell pepper (chopped)
  • 1 teaspoon dried oregano
  • 1 15-ounce can chopped tomatoes, or 2 cups chopped fresh tomatoes
  • 1/2 cup cooked red kidney beans
  • 1/2 cup cooked navy beans
  • 1/2 cup cooked chickpeas
  • Salt and pepper to taste
  • 1 cup small pasta tubes
  • 2 tablespoons margarine
  • 4 tablespoons flour
  • 2 cups soy milk
  • 1/2 teaspoon grated nutmeg
  • 1 1/2 cups raw spinach (finely chopped)

Steps to Make It

  1. Gather the ingredients.

  2. Heat the oil in a large saucepan over medium heat. Lightly cook the onion, garlic, and pepper until the vegetables are soft, about 8 minutes.

  3. Add the oregano, tomatoes, beans, and chickpeas. Season to taste with salt and pepper. Cover the saucepan and simmer for 20 minutes.

  4. Prepare the pasta according to package directions. Drain and add to the cooked bean mixture and place this mixture in a shallow serving dish.

  5. To make the sauce, heat the margarine in a medium saucepan over medium heat. Stir in the flour and gradually add the soy milk. Bring to a simmer, stirring constantly, and cook for 2 to 3 minutes, then season with the nutmeg and salt and pepper.

  6. Steam the spinach in 2 tablespoons of water for 5 minutes. Drain thoroughly and add to the sauce. Stir until well blended.

  7. Pour sauce over the bean mixture and serve immediately.