Pasta with zucchini and beans

Zucchini and Bean Pasta - a quick, healthy, and delicious recipe, perfect for a light dinner or a comforting lunch. This recipe combines the creamy texture of zucchini with the nutritional richness of beans, offering a meal full of flavors and health benefits. Additionally, it is easy to adapt based on your preferences, so let's get started!

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Number of servings: 4

Ingredients:
- 3 tablespoons extra virgin olive oil
- 1 large onion, finely chopped
- 3-4 garlic cloves, crushed
- 3 ½ cups zucchini, diced
- A handful of beans (pre-cooked or canned)
- 2 cups broth (vegetable or chicken)
- 400 g pasta (spaghetti, fusilli or your favorite type)
- Salt, to taste
- Freshly ground pepper, to taste
- Oregano or fresh basil, to taste
- Grated Parmesan, for serving (optional)

Brief history:
Zucchini and Bean Pasta is a recipe inspired by Mediterranean culinary traditions, which emphasize fresh and healthy ingredients. Zucchini is a versatile vegetable, low in calories, rich in fiber and vitamins, while beans add a source of plant protein, making this dish an excellent choice for a healthy lifestyle.

Step-by-step preparation:

1. Preparing the ingredients:
Start by washing and chopping all the ingredients. This is an essential part of cooking – good preparation will help you work more efficiently. Finely chop the onion and crush the garlic with a knife or garlic press. The zucchini can be diced into medium-sized cubes to cook evenly.

2. Sautéing the onion and garlic:
In a large skillet, add the olive oil and heat it over medium heat. Once the oil is hot, add the chopped onion and crushed garlic. Sauté for about 3-4 minutes, until the onion becomes translucent and slightly golden. Here, the flavors develop and blend, laying the foundation for the dish.

3. Adding the zucchini and beans:
Add the diced zucchini and beans to the skillet. Mix well to combine the ingredients. Continue sautéing for another 5 minutes, stirring occasionally, until the zucchini becomes slightly soft but not fully cooked. This will add a pleasant and crunchy texture to the dish.

4. Adding the broth:
Pour the broth into the skillet and bring the mixture to a boil. Once it starts boiling, reduce the heat to low. Let it simmer gently for 10 minutes, stirring occasionally. This step is essential to allow the flavors to develop and combine.

5. Seasoning:
Once the vegetables are cooked, add salt, pepper, oregano, and basil, to taste. These seasonings will add a burst of flavor and turn the dish into a true delicacy.

6. Boiling the pasta:
In a separate pot, boil the pasta according to the package instructions. Make sure to cook it al dente, as it will cook a bit more in the vegetable mix. Once the pasta is ready, drain it and reserve a cup of the cooking water – this can be used to adjust the sauce's consistency.

7. Mixing the pasta with the vegetables:
Add the drained pasta to the skillet with zucchini and beans. Mix well, ensuring the pasta is evenly coated with the vegetable sauce. If it seems too dry, add a little of the pasta water or more broth until you reach the desired consistency.

8. Serving:
Serve the pasta warm, sprinkled with grated Parmesan on top, if desired. This will add a salty and creamy note to the dish. A drizzle of olive oil on top before serving can add extra delicious flavor.

Variations and serving suggestions:
This recipe is extremely versatile. Instead of beans, you can use fresh or frozen peas, green beans, or even soy. For a protein-rich variant, add diced tofu or cooked chicken breast. You can also experiment with different types of pasta – from whole grain to vegetable-based.

Practical tips:
- Choose fresh ingredients: Zucchini and onion taste better and are healthier when fresh. Buy them from local markets if you have the chance.
- Cook the pasta al dente: This not only improves the texture but also helps retain nutrients.
- Indulge in the spices: Experiment with other herbs, such as thyme or dill, to customize the recipe to your taste.

Nutritional information:
This recipe is rich in fiber, plant protein, and vitamins, making it an excellent choice for a balanced diet. Each serving contains approximately 350 calories, depending on the type of pasta and the amount of oil used. It is a filling meal that offers a perfect mix of carbohydrates, proteins, and healthy fats.

Frequently asked questions:
- Can I use other types of vegetables?
Absolutely! Carrots, peppers, or spinach are all excellent options to add a variety of colors and nutrients.

- Is this recipe vegan?
If you omit the Parmesan or use a vegan substitute, the recipe becomes completely vegan.

- Can I prepare this recipe in advance?
Yes, you can prepare the vegetable mix ahead of time and keep it in the fridge. When you're ready to serve, just add the cooked pasta.

I hope this zucchini and bean pasta recipe brings you joy and satisfaction in the kitchen! Experiment with the ingredients, adapt it to your preferences, and let your imagination run wild. Enjoy your meal!