Mediterranean / Vegetarian
This Mediterranean Grilled Vegetable Busiate Pasta recipe is the perfect way to enjoy a healthy and balanced meal. Featuring a variety of grilled vegetables, including zucchini, arugula, tomatoes and shallots, this dish is packed with flavor. The beans add a layer of protein and fiber to the mix, making it a great choice for vegetarians or anyone looking for a nutritious dinner.
Beans are an incredibly versatile source of protein and a great addition to any meal. Not only do they add flavor and texture, but beans are also high in fiber, vitamins and minerals, making them a nutrient-packed food that can help support your overall health. Additionally, beans can be cooked quickly which makes them a great time-saver when you want to whip up a nutritious meal on short notice.
If you're looking for something more substantial, simply add some chicken or beef to the mix - it's an easy way to combine the convenience of beans with the protein content of meat. With so many possibilities, it's clear why beans are such an integral part of many diets around the world.
Serves: 4 Servings - Prep Time: 10 min - Cook Time: 15 min
INGREDIENTS
- 3 cups Grape Tomatoes
- 3 cloves Garlic, minced
- 2 Shallots, sliced
- 1 cup each Green and Yellow Zucchini, sliced
- 4 tsp Papa Vince extra virgin olive oil
- 3/4 tsp dried oregano
- 1/4 tsp hot pepper flakes (or to taste)
- 8 oz (250 g) Papa Vince Busiate Pasta - durum or tumminia
- 1 can Cannellini beans, drained and rinsed - continue reading to learn more about Cannellini beans
- 3 cups Baby Arugula or Spinach
- 2 tbsp Papa Vince Balsamic Vinegar
- Salt and pepper
- 2 oz (60 g) Goat Cheese, crumbled
HOW TO MAKE
(1) Fire up the grill to 375°F (190°C), and when it reaches medium-high heat, carefully set the grill basket on top.
(2) Grill Veggies - Combine tomatoes, garlic, shallots, green and yellow zucchini in a large bowl. Drizzle extra virgin olive oil on top along with oregano and hot pepper flakes then toss the mixture together to evenly coat. Grill covered for 15 minutes or until the vegetables become tender and juicy while stirring occasionally. Return all ingredients back into the original bowl.
(3) Cook Pasta - Simultaneously, prepare busiate pasta in a large pot of boiling salty water according to package directions until tender. Subsequently, drain the cooked pasta while reserving 1/4 cup (50 mL) of its cooking liquid. Keep in mind: it's important to add the salt after the water has reached a full boil before adding the pasta!
(4) Combine - Gently combine the noodles, beans, arugula and vinegar with the vegetables. Sprinkle salt and pepper to taste for flavor. If your pasta appears too dry, stir in a few drops of reserved cooking water until it achieves desired consistency.
(5) Serve - Finish with a generous shower of cheese, and before you indulge in its deliciousness, don't forget to top it off with some Extra Virgin Olive Oil.
Enjoy!!
ABOUT MEDITERRANEAN DIET
The Mediterranean diet is a style of eating that is rooted in the gastronomic traditions of countries around the Mediterranean Sea such as: France, Spain, Greece and Italy. It mainly focuses on natural fruits and vegetables, whole grains, legumes, nuts and seeds with heart-healthy fats such as extra virgin olive oil; processed foods and added sugars are to be avoided. This dietary pattern has been associated with improved overall health, particularly in terms of reducing the risk of chronic illnesses.
ABOUT CANNELLINI BEANS
With their mild, slightly nutty flavor and light, fluffy texture, Cannellini beans are a staple in Mediterranean cooking that has been used for centuries. A type of white bean native to Italy, these legumes can be found in many classic Italian dishes and bring an unmistakable charm to any recipe.
All white beans share a comparable flavor, so swapping out one type for another is totally feasible: navy beans, great northern beans or baby lima beans—the choice is yours!
How to prepare White Beans?
- If you’re using dry beans, you should soak them in water for approximately 6–8 hours before cooking. For a quick alternative, boil them for 2 minutes, cover them with a lid, and let them sit for about 1 hour.
- If you’re using canned beans, keep in mind that they may contain added salt, so you should check the product label — or seek out low sodium or salt-free options. You can also reduce their sodium content by rinsing them before use.
Nutrition
White beans are an abundant source of copper, folate and iron, all of which can provide a variety of essential benefits for our bodies. Copper is incredibly beneficial in the production and use of energy, as well as aiding iron metabolism. Folate plays an important role in DNA synthesis while Iron helps produce hemoglobin to carry oxygen throughout your body's tissues.
Furthermore, white beans are loaded with polyphenol antioxidants that combat free radicals and protect the body from life-threatening diseases such as heart disease. Thus, adding these nutrient-rich legumes to your diet may help reduce oxidative stress levels in your system.
WHY COMBINE WHITE BEANS WITH ANCIENT GRAIN PASTA?
White beans are an excellent source of protein for those following a vegan or vegetarian diet, although they don't contain all nine essential amino acids.
To get the full range of essential amino acids, pair white beans with grains like rice, barley, corn, and wheat.
Durum and Tumminia are two incredibly nutritious ancient grains that offer a wide array of health benefits.
- Durum is a type of wheat that is especially high in protein, making it an ideal source of plant-based nutrition. It also contains high levels of essential amino acids, B vitamins, and minerals like magnesium, zinc, and iron.
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Tumminia is an ancient grain from Sicily that has been enjoyed for centuries. It is an excellent source of dietary fiber and protein, and contains several important vitamins and minerals, including manganese, phosphorus and selenium.
Papa Vince Tumminia Ancient Grain Pasta, supercharges your daily fiber intake by a whopping 6X more than traditional wheat pastas. Take a look at the nutrition panel!
Combining legumes and ancient grain pasta is beneficial because it helps you to obtain all the essential amino acids your body needs. By themselves, they don’t provide enough of the important amino acids for a healthy diet, but when combined their nutritional profiles are complemented and balanced. The combination also increases satiety, providing lasting energy for sustained physical activity. Furthermore, its high fiber content helps regulate digestion and maintains good intestinal health.
Background
This tasty pasta meal is perfect for any time of year! With just a few simple steps, you can whip up a flavorful and satisfying dish that's sure to please the entire family.
For an added twist, try roasting the vegetables instead of grilling them for a unique flavor. You can mix and match different seasonal veggies to keep things interesting as the months pass by. Plus, all of these ingredients are easy to find at your local grocery store or farmers' market, making it a great option for busy weeknights.
Enjoy this quick and simple pasta dish all season long; it's sure to be a hit with everyone in your household!
References:
(1) “Mediterranean Diet 101: A Meal Plan and Beginner’s Guide” - Healthline. Written by Kris Gunnars, BSc and Rachael Ajmera, MS, RD. Updated on Oct 25, 2021.Medically reviewed by Kim Chin, RD, Nutrition.
Date Accessed: 03/21/2023.
Link to article
(2) “Are White Beans Good for You? Nutrients and More” - Healthline. Written by Daniel Preiato, RD, CSCS on March 23, 2020. Medically reviewed by Katherine Marengo LDN, R.D., Nutrition.
Date Accessed: 03/21/2023.
Link to article
