Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Rich flavors of the broccoli rabe and herbs and the creamy texture of the beans make this a wonderful dish.
Diet Types: Dairy Free, Vegan, Vegetarian
Ingredients:
  • 3/4 pound broccoli rabe (or Kale, chard or Escarole)
  • 1 tablespoon olive oil
  • 1 large Spanish onion, chopped
  • 3 large cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon crushed fennel
  • pinch of red pepper flakes
  • 1 1/2 cups bean cooking liquid or Vegetable Stock
  • 1 1/2 cup cooked navy beans
  • 1/4 teaspoon ground nutmeg
  • salt and pepper to taste
  • 8 ounces Spelt pasta (or other pasta of choice)
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Trim the greens and chop leaves into 3/4” strips. In a large skillet, heat the oil. Add the onion, garlic, oregano, fennel seeds and red pepper flakes and sauté for 1 minute, stirring constantly. Add the greens and 1 cup of the liquid. Cover, bring to a boil, reduce heat and steam greens until tender (about 5-6 minutes). Stir occasionally. Puree 1/2 cup of the beans with the remaining 1/2 cup of liquid and stir into the mixture along with the remaining beans, nutmeg, salt and pepper. Cook pasta until tender but still chewy. Drain. Kale used in nutritional analysis. To serve; place a mound of pasta on each plate and spoon the sauce on top.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 387
    Calories from Fat 53
     % Daily Value*
    Total Fat 6g9%
      Saturated Fat 1g4%
      Mono Fat 3g 
    Sodium 630mg26%
    Total Carbs 71g24%
      Dietary Fiber 13g51%
      Sugars 5g 
    Protein 18g 
    Iron29%
    Calcium13%
    Vitamin B-615%
    Vitamin C36%
    Vitamin E7%
    Vitamin A56%
    Selenium14%
    Manganese40%
    Copper20%
    Zinc7%
    Potassium21%
    Phosphorus17%
    Magnesium16%
    Pantothenic acid3%
    Niacin4%
    Riboflavin6%
    Thiamin13%
    Folate19%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.