Recipe description
June 11, 2026
Wholegrain Pasta with White Beans and Kale
Gut-friendly wholegrain pasta with beans and kale for everyday balance.
High Fiber
Protein Rich
Plant Based
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans, kale, and wholegrain pasta.
- Colorful greens and legumes provide polyphenols and plant diversity.
- Balanced with plant-based protein, fiber, and slow-release carbs.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pasta, whole grain
2
cup
Bean, white
1
cup
Kale
2
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
1
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Cook the wholegrain pasta according to package instructions until al dente.
2
In a large pan, heat olive oil over medium heat and sauté minced garlic until fragrant.
3
Add the white beans and kale to the pan, cooking until the kale is wilted.
4
Combine the cooked pasta with the sautéed mixture, and season with salt, black pepper, and lemon juice.
5
Serve warm, garnished with additional lemon juice if desired.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
16 g
Protein
70 g
Carbohydrates
12 g
Fiber
4 g
Sugar
16 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and their benefits?
Wholegrain pasta, white beans, and kale provide fiber, plant-based protein, and prebiotic compounds that support gut health.
Is this dish suitable for vegetarians or vegans?
Yes—it's plant-based and can be vegan if you omit any dairy.
Can I make this gluten-free?
Yes—use gluten-free pasta (made from corn or legumes); check the other ingredients for gluten.
How can I reduce gas from beans?
Rinse canned beans well and drain; if using dried beans, soak them and cook until soft; start with smaller portions if needed.
How should I store and reheat leftovers?
Cool and refrigerate in an airtight container for 3–4 days; reheat on the stove or in the microwave until hot.
How much protein or fiber does a serving provide?
It is a fiber-rich, plant-based meal; exact amounts depend on portion size.
Can I customize the recipe to suit my taste?
Yes—add garlic, lemon zest, chili flakes, herbs, or swap greens to taste.
Are kale and beans essential, or can I substitute?
You can substitute kale with spinach or other greens; beans and pasta still work well.
What makes this dish quick to prepare on busy days?
Canned beans, simple greens, and a straightforward sauce keep preparation fast.
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