Skip to main content
Blue Regions emblem
Blue Regions
Food · Lifestyle · Longevity
Whole-Grain Pasta with Tomatoes, Greens and Beans served warm with fresh herbs and red wine
Sardinia Longevity Recipes Dinner Plant-Based

Whole-Grain Pasta with Tomatoes, Greens and Beans

A simple pasta meal with tomatoes, leafy greens, white beans, and garlic.

A hearty whole-grain pasta dish with white beans, tomatoes, leafy greens, garlic, and olive oil.

Tap to rate

5 stars
★★★★★ 5.0 (1 ratings)
By Jentezen Reed, Ph.D. October 6, 2026 Blue Regions contributor

Prep

10 min

Cook

25 min

Total

35 min

Serves

4

Difficulty

Easy

Facebook X / Twitter Pinterest WhatsApp

About this recipe

Whole-grain pasta, beans, vegetables, tomatoes, garlic, and olive oil fit naturally within Mediterranean-style home cooking, including food patterns associated with Sardinia. This is a modern home-style recipe rather than a traditional Sardinian dish. It brings familiar ingredients together in a practical one-pan meal.

What you'll need

Ingredients

Servings 4
  • 12 ounces
  • 2 tbsp
  • 1 medium
  • 3 cloves
  • 1 14.5-ounce can
  • 1 15-ounce can
  • 4 cups
  • 1/2 tsp
  • 1/2 tsp
  • 1/4 tsp
  • 1/2 cup
  • 1 tbsp

Let's cook

Step-by-step instructions

01

Step 1

Bring a large pot of salted water to a boil. Cook the whole-grain pasta according to the package directions until tender. Reserve 1/2 cup of the cooking water, then drain the pasta.

Step 1 of Whole-Grain Pasta with Tomatoes, Greens and Beans
02

Step 2

While the pasta cooks, heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the onion and cook for 4 to 5 minutes until softened.

Step 2 of Whole-Grain Pasta with Tomatoes, Greens and Beans
03

Step 3

Add the garlic and cook for 30 seconds, stirring constantly.

Step 3 of Whole-Grain Pasta with Tomatoes, Greens and Beans
04

Step 4

Add the diced tomatoes, white beans, oregano, salt, and black pepper. Stir and simmer for 5 to 6 minutes.

Step 4 of Whole-Grain Pasta with Tomatoes, Greens and Beans
05

Step 5

Add the leafy greens and cook for 2 to 3 minutes until wilted and tender.

Step 5 of Whole-Grain Pasta with Tomatoes, Greens and Beans
06

Step 6

Add the drained pasta and reserved pasta water to the skillet. Toss gently over low heat for 1 to 2 minutes until the sauce coats the pasta.

Step 6 of Whole-Grain Pasta with Tomatoes, Greens and Beans
07

Step 7

Remove from the heat and stir in the remaining olive oil and lemon juice if using.

Step 7 of Whole-Grain Pasta with Tomatoes, Greens and Beans
08

Step 8

Taste and adjust the seasoning, then serve warm.

Step 8 of Whole-Grain Pasta with Tomatoes, Greens and Beans

Nutrition

Nutritional information

Calories

435

Protein

17g

Carbohydrates

67g

Fat

12g

Fiber

14g

Kitchen notes

Notes

Reserve some of the pasta cooking water before draining. It helps loosen the sauce and brings the ingredients together.

Tips

Cook the pasta just until tender rather than soft. Add the greens toward the end so they wilt without becoming overcooked.

Substitutions

Cannellini beans can be replaced with chickpeas or great northern beans. Spinach can replace kale or Swiss chard. Whole-grain penne can replace another short whole-grain pasta.

Serving suggestions

Serve warm with a simple green salad and a small drizzle of extra-virgin olive oil. Add grated Parmesan if desired, though the dish is fully plant-based without it.

Related reading

More from Blue Regions

Our Editorial Standards

Blue Regions reviews recipes and related content before publication and makes corrections or updates when needed. Nutrition information, where provided, is an estimate and may vary. We may use AI tools to assist with writing and visual content. Some images may be AI-generated illustrations rather than photographs of the actual dish. We remain responsible for the content we publish.

Read our Editorial Policy →

Blue Regions Newsletter

Get recipes, longevity ideas, regional food stories, and practical inspiration for living well.