Bowtie Pasta with Sausage, White Beans and Kale
A one-pot meal that requires minimal prep work and clean up, it’s an excellent source of calcium and iron and is packed with vitamins and nutrients.
- Yield: 4 1x
Ingredients
Scale
- 8 ounces whole wheat bowties (or short pasta of choice)
- 1 tablespoon olive oil
- 2 Italian turkey sausage links- sweet or spicy
- 2 cloves garlic,minced
- 1 teaspoon dried oregano
- 1 teaspoon fennel seed
- 1/2 teaspoon red chili flakes – optional
- 4 cups kale, roughly chopped
- 15 ounce can cannellini beans, drained and rinsed
- 1/2 cup parmesan cheese, grated
- salt and pepper to taste
- minced parsley to garnish
Instructions
- Cook pasta according to package directions reserving 1 cup of the starchy cooking liquid before draining. *For al dente, cook for 1 minute less than instructed. I also suggest cooking the pasta in salty water- your only opportunity to season the pasta.
- In a deep pan, heat olive oil over medium-high heat. Remove sausage from casings and add to the pan. Use a wooden spoon to break up the sausage meat as it browns, 7-9 minutes.
- When sausage is almost completely browned, add garlic, oregano, fennel and chili flakes. Stir and cook for 30 seconds to release flavors.
- Deglaze the pan by adding the reserved starchy cooking water and scraping up all of the brown bits with the wooden spoon.
- Add kale to the pan along with a pinch of salt and black pepper. Toss until wilted, 3-4 minutes.
- Stir in beans, parmesan cheese and reserved bowties. Heat until warmed through, 4-5 minutes. Garnish minced parsley before serving.
Find it online: https://www.theleangreenbean.com/pasta-sausage-beans-kale/
