What's a recipe for a healthy pasta dish?

Joel H. Fuhrman, MD
Family Medicine

Kale Pesto Over Pasta And Beans
Serves: 6


  • 6 ounces whole wheat or brown rice penne pasta, cooked al dente
  • 1 bunch kale, tough stems removed and chopped
  • 1/2 cup pine nuts, lightly toasted*
  • 5 cloves garlic, minced
  • 1/4 cup unsweetened soy, hemp or almond milk
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon crushed red pepper flakes
  • 6 cups organic baby spinach
  • 3 cups cooked cannellini beans* or 2 (15 ounce) cans cannellini beans low sodium or no salt added, drained


  1. Cook pasta according to package directions.
  2. Steam kale until tender and pat dry. 
  3. In a food processor, combine steamed kale, pine nuts, garlic, soy milk and lemon juice until a thick pesto is formed.
  4. In a non-stick skillet, heat olive oil and red pepper flakes for 1 minute over medium heat. 
  5. Add spinach and heat for 3 minutes or until spinach is soft.
  6. Add pesto.
  7. Mix pasta and beans. Pour sauce over top.

* Lightly toast pine nuts in a pan over medium heat for 3 minutes, shaking pan frequently.
* Use 1 cup dry beans.

CALORIES 446; PROTEIN 22g; CARBOHYDRATES 67g; TOTAL FAT 11.7g; SATURATED FAT 1.2g; SODIUM 43mg; FIBER 12g; BETA-CAROTENE 6535mcg; VITAMIN C 115mg; CALCIUM 274mg; IRON 8.4mg; FOLATE 261mcg; MAGNESIUM 179mg; ZINC 3.5mg; SELENIUM 20.8mcg

Eat for Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 Volume Set)

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Dr. Fuhrman's scientifically proven system, Eat For Health, enables you to finally conquer your cravings and food addictions, while steering your taste buds toward healthier food choices. Medical...

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