Mediterranean White Bean and Spinach Pasta
A comforting, high-protein whole-wheat pasta tossed with tender white beans, wilted spinach, garlic, and a touch of lemon. It delivers creamy richness without heavy dairy, keeping preparation easy and satisfying.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Dara + Lila
Dara created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Large pot
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Bring a large pot of salted water…
- 01
Bring a large pot of salted water…
Bring a large pot of salted water to a boil over high heat.
Tap card to mark done - 02
Add 2
Add 2.5 oz (70g) whole-wheat penne and cook for 9-11 minutes, until al dente (tender with a slight chew). Reserve 1/4 cup (60ml) pasta water, then drain the pasta.
Look for: al dente (tender with a slight chew)
Tap card to mark done - 03
Heat 1 tbsp (15ml) extra virgin olive…
Heat 1 tbsp (15ml) extra virgin olive oil in a skillet over medium heat for 1 minute.
Allow: 1 minute
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Add 2 garlic cloves (minced) and cook…
Add 2 garlic cloves (minced) and cook for 30 to 45 seconds until fragrant and lightly golden.
Look for: fragrant and lightly golden
Tap card to mark done - 05
Add 1 cup (180g) drained white beans
Add 1 cup (180g) drained white beans, 2 cups (60g) fresh baby spinach, 1/2 tsp dried oregano, 1/4 tsp salt, and 1/4 tsp black pepper to the skillet.
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Cook for 2-3 minutes
Cook for 2-3 minutes, stirring gently until spinach is fully wilted and beans are warmed through.
Look for: spinach is fully wilted and beans are warmed through
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Add the drained pasta
Add the drained pasta, reserved pasta water, and 1 tbsp (15ml) lemon juice to the skillet.
Tap card to mark done - 08
Toss continuously over medium-low heat for 1…
Toss continuously over medium-low heat for 1 to 2 minutes until a silky sauce coats the pasta.
Look for: a silky sauce coats the pasta
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Transfer to a bowl and top with…
Transfer to a bowl and top with 2 tbsp (10g) nutritional yeast before serving.
Ready when: everything is assembled and ready to enjoy
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