Legume Pasta with Broccoli Rabe

5 Reviews
60% would make this recipe again

Short pasta with broccoli rabe in a garlic sauce. We use legume pasta in this recipe to increase protein content.

Southern Italians are particularly fond of broccoli rabe, a vegetable related to both the cabbage and turnip family. To reduce its bitterness, it is important to boil it in a large quantity of water.

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Preparation : 10 min Cooking : 10 min
390 calories/serving

Ingredients

220 g broccoli rabe
160 g legume pasta 2 1/4 cups
1 1/2 tbsp olive oil 23 mL
1 1/2 clove garlic, minced or pressed
2 tsp nutritional yeast 6 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the broccoli rabe: remove any tough portions of the stalks and wash well. Blanch in a pot with plenty of salted water about 4-5 min, then drain. Cut the broccoli rabe into chunks and set them aside, keeping them warm.
  2. To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
  3. In the meantime, heat the oil in a skillet over medium heat. Gently sauté the minced or pressed garlic 1-2 min, with stirring, until soft without letting it burn. Add the drained broccoli rabe and season with pepper.
  4. Pour the drained pasta into the pan and mix with the seasoned broccoli rabe. Adjust the seasoning, sprinkle with nutritional yeast, then serve in the warmed dishes.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

390

Fat

10 g

15 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

47 g

16 %

Fibre

14 g

57 %

Sugars

3 g

Net Carbs

33 g

Protein

26 g

Vitamin A

50 %

Vitamin C

53 %

Calcium

20 %

Iron

38 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Vitamin A, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Calcium, Manganese, Niacin, Vitamin B1, Vitamin B12
Source of  :
Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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5 Reviews (5 with rating only) 60% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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