Mediterranean Penne &Beans

Mediterranean Penne pasta is really a pack of fiber and very healthy food. This delightful dish even helps to reduce blood pressure and cholesterol .

Ingredients:

Whole Wheat Penne  8 OZ

Olive Oil 1 tablespoon

Onion 1 Chopped

Carrot 1  finger Chopped

Garlic Cloves  3 minced

Red pepper Flakes 1/4 table spoon

Broccoli .5 kg or 1 lb 

White Kidney Beans(cannellini beans)  15 Oz

Parmesan Cheese 3 table spoon

salt for taste

Tomato 1 Medium 

Calories and Cooking Time :

Preparing Time :10 minutes

Cooking Time: 25 minutes

Calories : 415 calories per serving

Method::

Step 1: Boil in a vessel with a little of salt until they are tender .This usually takes about 10 minutes 

Step 2:Drain the pasta  reserving about a 1/4 cup .

Step 3: While the pasta is cooking take a skillet, add olive oil when the oil is ready add Onions and fry them until they are light brown in color in a medium flame

Step 4: Now add the broccoli and carrots to the onions ,add 1/4 cup of water a little salt ,red pepper flakes ,cover it with a lid until they become tender ,after they become tender add the finely chopped tomatoes to it

Step 5:Now rinse the beans and add to the vegetables and cook for about 5 minutes 

Step 6: Add pasta and the reserved 1/4 cup of water to the vegetables and stir 

Step 7: Let it cook for 5 minutes and  finally add 2 table spoon of cheese and stir feel until the cheese melts 

Step 8:  Serve the pasta garnishing with the remaining cheese and parsley

Note:

• Drain the pasta in cold water  after boiling in order to avoid them becoming mushy 
• Cook all the vegetables about 51% and this depends upon you ,if you don't like half boiled you can cook them for extra time ,but keep in mind that half boiled will have the minerals ,vitamins even when they cooked if you cook more than 51% you can get taste but not the vitamins or minerals