Featuring Spunky Spinach, the May 2020 Pick of the Month

Spinach Veggie Pasta

Spinach is an excellent, nutrient-rich addition to this easy, delicious pasta dish.

Pick up some spinach today at your local store!

Prep Time: 10 minutes.

Cook Time: 15 to 20 minutes.

Servings: 6.


  • 1 onion, diced.
  • 1 15-ounce can fire roasted tomatoes.
  • 1 15-ounce can Italian tomatoes.
  • 1 15-ounce can low sodium northern beans.
  • 3 cups chopped fresh spinach.
  • 1/3 cup shredded Parmesan cheese.
  • 13 to 15 ounces whole wheat noodles.


  1.  In a sauce pan, sauté onion for 3 to 5 minutes. Add pepper to taste.
  2.  Add both cans of tomatoes and white beans. Simmer for 5 to 10 minutes, then add spinach.
  3.  While sauce is cooking, start boiling water in a separate pan for noodles. Add noodles once water is boiling.
  4.  Add Parmesan cheese to sauce and stir until melted.
  5.  Serve 1 cup of cooked noodles and top with 1 cup of sauce.

Thank you Athena Nofziger, RDN, CHC, at Samaritan Hematology & Oncology Consultants for your inspiration.

What’s so Great About Spinach?

  • High in vitamins A, C, iron and folate.
  • Good source of magnesium.
  • Fat-free and sodium-free.

What’s the Best Way to Eat Spinach?

  • Add to pastas, salads, soups and stir-fries.
  • Use in sandwiches or wraps.
  • Blend into smoothies or dips.

How Do I Buy & Prepare Spinach?

  • Selection: Look for bright green, crisp leaves. The smaller the leaves, the more tender and sweet it will be.
  • Storage: Keep fresh spinach, wrapped in a damp paper towel, in an open plastic bag in the refrigerator. Best if used within five days.
  • Preparation: Buy pre-washed spinach, or wash your spinach just before using it. Storing wet spinach can make it spoil faster.
  • Cooking: Eat it raw, boiled, steamed or sautéed. One pound of fresh spinach leaves cooks down to one cup of cooked spinach.

This recipe works with these diets with the following modifications:

  • Gluten-free diet, if gluten free pasta is used.
  • Low-sodium diet, if low-sodium tomatoes and beans are used.
  • Vegetarian diet, if Parmesan cheese with vegetable rennet is used.

  • Serving Size: 1 cup.
  • Amount Per Serving
    • Calories: 390.
    • Total Fat: 3 g.
    • Total Carbohydrates: 72 g.
    • Dietary Fiber: 6 g.
    • Protein: 17 g.

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