Black Bean Pasta and Artichoke Heart: A Healthy and Delicious Meal

Are you tired of the same old boring meals and looking for something new and exciting? Why not give black bean pasta and artichoke heart a try? Not only is this dish delicious, but it’s also vegan-friendly and packed with protein, fiber, iron, and antioxidants to keep you feeling satisfied and energized. 

In this blog post, we’ll share with you a step-by-step guide on how to make this mouth-watering dish and why it’s a great addition to your meal repertoire. We’ll also weigh up the pros and cons of this recipe, and answer some of the most frequently asked questions about black bean pasta and artichoke hearts. Are you ready to step up your cooking game and impress your taste buds? Let’s get started!

What is Black Bean Pasta?

Black bean pasta is a type of pasta that is made from black beans and water, and sometimes other ingredients like rice flour or tapioca starch. It is a great alternative to traditional wheat pasta as it is gluten-free, grain-free, and low in carbs. The pasta has a dark color and a mild, nutty flavor that can go well with various sauces and toppings.

How Healthy is Black Bean Pasta?

Black bean pasta is a very healthy food option, as it contains many nutrients that are beneficial for the body. One serving of black bean pasta, which is about 2 ounces or 56 grams, provides:

• 25 grams of protein, which is 50% of the recommended daily intake for an average adult. Protein is essential for building and repairing muscles, bones, skin, and other tissues, and for making enzymes, hormones, and antibodies.
• 12 grams of fiber, which is 48% of the recommended daily intake for an average adult. Fiber helps regulate digestion, lower cholesterol, and blood sugar levels, and keep you feeling full longer.
• 5.7 milligrams of iron, which is 32% of the recommended daily intake for an average adult. Iron is important for transporting oxygen in the blood, supporting the immune system, and preventing anemia.
• 84 milligrams of calcium, which is 8% of the recommended daily intake for an average adult. Calcium is vital for maintaining strong bones and teeth and supporting nerve and muscle function.
• 120 milligrams of magnesium, which is 30% of the recommended daily intake for an average adult. Magnesium is involved in over 300 biochemical reactions in the body, such as energy production, muscle contraction, nerve transmission, and blood pressure regulation.
• 240 milligrams of potassium, which is 7% of the recommended daily intake for an average adult. Potassium helps balance fluid and electrolyte levels, regulates heartbeat and blood pressure, and supports nerve and muscle function.
• 2.4 milligrams of zinc, which is 22% of the recommended daily intake for an average adult. Zinc is necessary for the immune system, wound healing, taste and smell, and DNA synthesis.

In addition, black bean pasta is low in fat, sodium, and sugar, and has a low glycemic index. This means that it doesn’t cause a rapid spike in blood sugar levels after eating.

What is Artichoke Heart?

Artichoke heart is the edible part of the artichoke flower bud, which is a type of thistle plant. It is usually sold canned or jarred, but you can also find fresh or frozen artichokes in some markets. Artichoke heart has a tender and slightly sweet taste, and a meaty and fibrous texture. It can be eaten raw, cooked, or marinated, and can be added to salads, soups, dips, pizzas, pastas, and more.

How Healthy is Artichoke Heart?

In addition to being delicious, artichoke heart is also very healthy. It contains many antioxidants, vitamins, and minerals that are good for your health. A single serving of artichoke heart, which is about 3 ounces or 84 grams, provides the following:

• 4.2 grams of protein, which is 8% of the recommended daily intake (RDI) for an average adult.
• 6.9 grams of fiber, which is 28% of the RDI for an average adult.
• 0.7 milligrams of iron, which is 4% of the RDI for an average adult.
• 56 milligrams of calcium, which is 6% of the RDI for an average adult.
• 50 milligrams of magnesium, which is 13% of the RDI for an average adult.
• 343 milligrams of potassium, which is 10% of the RDI for an average adult.
• 0.5 milligrams of zinc, which is 5% of the RDI for an average adult.

In addition, the artichoke heart is rich in antioxidants, such as cynarin, silymarin, luteolin, and apigenin, which help protect your cells from oxidative stress and inflammation. This may lower your risk of chronic diseases, such as cancer, diabetes, and cardiovascular disease. Artichoke heart also contains vitamin C, vitamin K, folate, and niacin, which support your immune system, blood clotting, DNA synthesis, and energy metabolism.

How to Make Black Bean Pasta and Artichoke Heart

Here is a simple and quick recipe for making black bean pasta and artichoke heart using just a handful of ingredients. You will need the following:

1. 8 ounces (226 grams) of black bean pasta
2. 1 tablespoon of olive oil
3. 4 cloves of garlic, minced
4. 1/4 teaspoon of salt
5. 1/4 teaspoon of black pepper
6. 1/4 teaspoon of red pepper flakes (optional)
7. 1/4 cup of vegetable broth
8. 1/4 cup of vegan cream cheese
9. 1/4 cup of nutritional yeast
10. 2 tablespoons of lemon juice
11. 1/4 cup of fresh parsley, chopped
12. 14 ounces (396 grams) of artichoke hearts, drained and chopped

Step-by-step of Preparation

To make the dish, follow these steps:

1. Cook the black bean pasta according to the package directions, then drain and set aside.

2. In a large skillet over medium-high heat, heat the olive oil and sauté the minced garlic, salt, black pepper, and red pepper flakes (if using) for about 5 minutes until fragrant and golden.

3. Add the vegetable broth, vegan cream cheese, nutritional yeast, and lemon juice to the skillet, and whisk until the mixture becomes smooth and creamy.

4. Stir in the chopped parsley and artichoke hearts, and cook for another 10 minutes, occasionally stirring until the mixture is heated through and slightly thickened.

5. Serve the sauce over the black bean pasta, and enjoy!

Pros and Cons of Black Bean Pasta and Artichoke Heart

Black bean pasta and artichoke hearts have many pros and cons, depending on your preferences and dietary needs. Here are some of them:

Pros:

• It is vegan, gluten-free, grain-free, and low-carb, making it suitable for people with various dietary restrictions or allergies.
• It is high in protein, fiber, iron, calcium, magnesium, potassium, zinc, and antioxidants, which provide many health benefits, such as supporting your muscles, bones, digestion, immunity, and overall wellness.
• It is easy and quick to make and requires only a few ingredients that are easy to find and affordable.
• It is delicious, creamy, and satisfying, and can be customized with different herbs, spices, and toppings, such as vegan cheese, basil, pine nuts, or sun-dried tomatoes.

Cons:

• It may not be appealing to some people who do not like the taste, color, or texture of black bean pasta or artichoke heart, or who prefer traditional wheat pasta or other types of pasta.
• It may not be available in some stores or regions or may be more expensive than regular pasta or other alternatives.
• It may cause some digestive issues, such as gas, bloating, or diarrhea, for some people who are not used to eating beans or artichokes, or who have sensitive stomachs or irritable bowel syndrome (IBS).
• It may not be compatible with some medications or supplements, such as anticoagulants, diuretics, or iron pills, as black beans and artichokes may interfere with their absorption or effectiveness. Consult your doctor before eating this dish if you are taking any of these.

               Frequently Asked Questions

1. What can you eat artichoke hearts with?

You can eat artichoke hearts with many different dishes, such as salads, soups, dips, pizzas, pasta, sandwiches, wraps, and more. You can also eat them as a snack or appetizer, with some bread, crackers, or hummus.

2. What is artichoke pasta made of?

Artichoke pasta is a type of pasta made from artichoke flour, water, and sometimes other ingredients like wheat flour or eggs. It is not the same as black bean pasta and artichoke hearts, which is a dish that combines black bean pasta and artichoke hearts. Artichoke pasta has a light green color and a subtle, earthy flavor that pairs well with various sauces and toppings.

3. What are artichoke hearts canned in?

Artichoke hearts are usually canned in water, salt, and citric acid, which help preserve their freshness and flavor. Some brands may also add other ingredients, such as vinegar, oil, herbs, or spices, to enhance their taste. You can check theof the can to see what ingredients are included and rinse the artichoke hearts before using them to reduce the sodium content.

Ending Note

Black bean pasta and artichoke hearts make for a healthy and delicious meal that is easy to prepare and vegan-friendly. This dish is loaded with protein, fiber, iron, calcium, magnesium, potassium, zinc, and antioxidants, all of which offer numerous health benefits for your body and mind. Moreover, it is gluten-free, grain-free, and low-carb, making it a suitable option for people with various dietary restrictions or allergies. However, keep in mind that it may not be appealing or available to everyone and could cause some digestive issues or interact with certain medications or supplements. As a result, it is always advisable to check the ingredients, consult your doctor, and listen to your body before consuming this dish. If you’re looking for an innovative way to enjoy pasta and artichokes, this recipe is worth a try. You’ll be amazed at how creamy and satisfying it tastes. Bon appétit!