Bean pasta salad

Bean Pasta Salad is a delightful dish that combines the heartiness of penne pasta with the creamy texture of butter beans, all enveloped in a vibrant homemade pesto sauce. This recipe is perfect for a quick and nutritious meal that can be served either warm or chilled, making it versatile enough for any occasion. With a preparation time of just 10 minutes and a cooking time of 20 minutes, it's a convenient choice for busy days without compromising on flavor or nutrition.

The star ingredient of this salad is the butter beans. These beans are not only creamy and delicious but also packed with nutrients. They are an excellent source of plant-based protein and dietary fiber, which helps in maintaining a healthy digestive system. Butter beans also provide essential vitamins and minerals, including folate, iron, and magnesium, contributing to overall well-being and energy levels.

Penne pasta serves as the perfect base for this salad, offering a chewy texture that pairs well with the smoothness of the beans and the pesto. Pasta is a great source of carbohydrates, which are the body's primary source of energy. When cooked al dente, it retains its firmness, adding a satisfying bite to the salad.

The homemade pesto is where this salad truly shines. Made from fresh spinach, basil, pine nuts, garlic, olive oil, parmesan cheese, and a splash of lemon juice, this pesto is a powerhouse of flavor and nutrition. Spinach and basil are loaded with antioxidants, vitamins, and minerals. Spinach is particularly high in vitamin K, which is important for bone health, and basil offers anti-inflammatory properties. Pine nuts add a subtle nutty flavor and are a good source of healthy fats, protein, and magnesium. The garlic in the pesto not only enhances the flavor but also provides various health benefits, including boosting the immune system and reducing blood pressure. Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats and antioxidants, promoting heart health. The parmesan cheese adds a savory depth to the pesto, while the lemon juice brings a refreshing tang that balances the richness of the nuts and cheese.

To make the pesto, simply blend the pine nuts until crumbled, then add the garlic, spinach, basil, olive oil, parmesan cheese, and lemon juice. Blend until smooth and season with salt and pepper to taste. This vibrant green sauce not only looks beautiful but also infuses the salad with a fresh, herbaceous flavor that is truly irresistible.

Rinsing the canned butter beans thoroughly helps in removing any excess sodium, making the dish healthier. Once the pasta is cooked and the pesto is ready, combine them with the butter beans in a large bowl. Toss everything together until the pasta and beans are well coated with the pesto. For an extra kick, sprinkle some chili flakes over the top.

This Bean Pasta Salad is incredibly versatile. It can be served immediately while warm, or it can be chilled in the refrigerator for a refreshing cold salad. This flexibility makes it ideal for various occasions, from a quick weeknight dinner to a potluck or picnic.

Nutritional Information (per serving): Calories: 450 Protein: 15g Fat: 20g Saturated Fat: 4g Carbohydrates: 55g Fiber: 10g Sugar: 3g Sodium: 300mg Potassium: 600mg Vitamin A: 30% of the Daily Value (DV) Vitamin C: 40% of the DV Calcium: 20% of the DV Iron: 15% of the DV

Serves: 2-4
Preparation time: 10 minutes
Cooking time: 20 minutes

Ingredients:

- 200 grams (7 oz) canned butter beans (drained)
- 300 grams (10.5 oz) penne pasta 
- 30 grams  (1 oz) fresh basil
- 2 tablespoons olive oil 
- 20 grams (0.7 oz) pine nuts
- 2 cloves garlic
- 100 grams (3.5 oz) fresh spinach
- 1 lemon 
- 30 grams (1.05 oz) parmesan 
- 1 teaspoon chilli flakes 
- salt, pepper to taste

Instructions:

1. Boil the penne pasta as per the instructions on the box until it's al dente - then drain. 
2. For the pesto - in a blender, start by blending pine nuts until they are crumbled. Add garlic, spinach, basil, olive oil, parmesan cheese, and the juice of one lemon. Blend until you achieve a smooth texture. Season with salt and pepper to taste.
3. Rinse the canned butter beans thoroughly under running water.
4. In a large bowl, mix the cooked pasta, butter beans, and the freshly made pesto. Season further with salt and pepper as needed.
5. This salad can be enjoyed warm or chilled, making it perfect for various occasions.