To celebrate Valentine’s Day and National Heart Health Month I created a simple and healthy recipe for you to try: Pasta with veggies and beans
A whole-food plant-based diet can be used to prevent, halt, and reverse heart disease, and I’ve included some heart healthy ingredients.
What makes this recipe heart healthy:
- Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure and decrease inflammation.
- Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.
- Garlic and its components have been shown to help reduce blood pressure and cholesterol.
- Whole wheat pasta. Eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.
- Spinach. Studies show that a higher intake of leafy greens is associated with a lower risk of heart disease.
Pasta with veggies and beans (serves 4)
Ingredients
8 ounces uncooked whole wheat pasta (4 cups cooked)
2 zucchini, thinly sliced
1/3 cup sliced fresh carrot
1 small red pepper, thinly sliced
1 small onion, thinly sliced
2 garlic cloves, minced
1/4 teaspoon each dried basil and oregano
2 teaspoons olive oil, divided
1 can (15-oz) cannellini beans, rinsed and drained
2 (15-oz) cans Italian diced tomatoes, undrained
4 cups spinach
Directions
Cook pasta according to package directions.Once done, drain the pasta in colander.
Meanwhile, in a large nonstick skillet, saute the zucchini, carrot, red pepper, onion, garlic and herbs in 1 teaspoon oil until crisp-tender.
Add beans and tomatoes and cook for about 2 minutes over medium heat to warm through.
Return pasta to pot you cooked it in. Add spinach, the remaining olive oil and vegetable mixture and cook for 1 to 2 minutes, folding spinach in with pasta, until spinach is wilted. Serve.
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