SPAGETTI PUTTANESCA CU FASOLE ROSIE SI SPANAC

 Refer to English translation for non-Romanian speakers.

Pe cat de multe povesti despre  spaghetele ala putanesca, pe atat de multe variante. Pentru azi va propun o versiune vegetariana, cu spagetti, fasole, rosii, nasline si spanag. Este usor de gatit, rapid si vine la pachet cu o cantitate mare de nutrienti.

Preparare: 10 minute / Timp pentru gatit: 20 minute / Portii: 2 (ca fel principal)

Nutritie

PE PORTIE: 418 kcal, 15 g proteine, 13 g grasimi (2 grasimi saturate), 49 g carbohidrati, 18 g fibre, 340 mg sodiu.

Ingrediente

 100 g spaghetti din faina integrala

 160 g frunze de spanac

 1 lingura de ulei de masline

 1 ceapa mare, tocata fin

 1 ardei iute rosu, curatat de seminte si feliat subtire

 2 catei de usturoi, tocati

 200 g rosii cherry, taiate in jumatate

 2 lingurite de otet de mere

 1 lingura de capere

 5 masline Kalamata, fara sambure, taiate in jumatati

 1 lingurita de boia de ardei afumata

 210 g de fasole rosie (o jumatatde de cutie de 420g), scursa

 o legatura mica de patrunjel

 cateva Frunze de busuioc 

Instructiuni

1. Se fierb spaghetele intr-o oala cu apa clocotita timp de 10-12 minute sau pana cand sunt “al dente”; se adauga spanacul in ultimul minut de fierbere. Se pune de-o parte 1 cana de lichid si se scurg spaghetele.

2. Intre timp, se incinge uleiul intr-o tigaie antiaderenta, la foc mediu. Se adauga ceapa si se gateste amestecand din cand in cand, timp de 7 – 8 minute sau pana cand s-a inmuiat si incepe sa se caramelizeze. Se adauga ardeiul iute, usturoiul si rosiile cherry.

3. Se adauga otetul, capaerele, maslinele si paprika impreuna cu un polonic din apa in care au fiert spaghrtele. Se adauga fasolea si se gateste la foc mediu pana se incalzeste unoform.

4. Se adauga spaghetele, frunzele de patrunjel si de busuioc. Se desarta pe un platou pentru servire sau se distripuie in farfurii individuale.

ENGLISH TRANSLATION

Get four of your 5-a-day with this healthy vegan puttanesca. With spaghetti, kidney beans, tomatoes, olives and spinach, it's quick, easy and full of nutrients

Preparation Time: 10 mins / Cooking Time: 20 mins / Serving 2 (as an main)

Ingredients

 100g wholemeal spaghetti or gluten-free spaghetti

 160g spinach leaves

 1 tbsp olive oil

 1 large brown onion, finely chopped

 1 red chilli, deseeded and sliced

 2 garlic cloves, chopped

 200g cherry tomatoes, halved

 2 tsp cider vinegar

 1 tbsp capers

 5 pitted Kalamata olives, halved

 1 tsp smoked paprika

 210g (1/2 x 420 g can) kidney beans, drained

 small handful of chopped parsley

 small handful of basil leaves 

Directions

1. Cook the spaghetti in a saucepan of simmering water for 10-12 minutes or until al dente, adding the spinach to the cooking liquid for the last minute of cooking, drain reserving some of the cooking liquid.

2. Meanwhile, heat the oil in a large non-stick frying pan over medium heat. Add the onion and cook, stirring occasionally, for 7-8 minutes or until the onion softens and starts to turn golden. Stir in the chilli, garlic and cherry tomatoes.

3. Add vinegar, capers, olives and paprika to the pan with a ladleful of the reserved pasta water. Stir in the beans and cook over medium heat until warmed through.

4. Toss the tomato and bean mixture with the parsley and basil. Pile onto plates or in shallow bowls. Serve.

 

Nutrition Facts

PER SERVE: 1750kJ (418 kcal), protein 15g, total fat 13g (sat. fat 2g), carbs 49g, fibre 18g, sodium 340mg

• Carb exchanges 3.1/2 • GI estimate low • Gluten free option