Active time: 25 minutes Total time: 60 minutes
Craving some cheesy, comforting spaghetti? In this easy “pie,” you’ll bake whole-wheat spaghetti, veggies and beans into a slice-able, flavor-packed dish. It’s great for meal prep, and a wedge of spaghetti pie makes a packable lunch that will make your work-mates jealous.
This recipe is low in calories, but high in fiber packing 15 grams of vegetarian protein, plus it meets your daily needs for calcium and vitamin A.
Spaghetti Pie With White Beans
- 1 1/2 cups (208g) cooked navy beans, no-salt added (about 1/2 cup/100g dried beans)
- 4 ounces (114g) whole-wheat spaghetti
- 1 teaspoon olive oil
- 1 large onion, chopped
- 2 cups (475ml) tomatoes, chopped
- 4 cups (114g) fresh spinach, chopped
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 6 large egg whites
- 1/2 cup (120ml) 0% Greek yogurt
- 3/4 cup (75g) shredded Parmesan cheese
Lightly coat a 9-inch, deep-dish pie pan with cooking spray and reserve. Set a large pot of water to boil for the spaghetti, then cook according to package directions and drain. Reserve.
Drizzle olive oil in a large saute pan over medium-high heat. Add the onion and stir for about 5 minutes, until softened. Add the chopped tomatoes, and stir frequently until the tomatoes are soft and the pan is nearly dry. (If the tomatoes are too juicy, the pie will be soggy.) Stir in the spinach, basil and oregano and remove from heat. Stir a few more times until the spinach is wilted and bright green. Let cool.
In a large bowl, whisk the egg whites and yogurt until smooth. Stir in 1/2 cup (50g) of Parmesan, then stir in the white beans, cooked spaghetti and spinach mixture. Fold together, then scrape into the prepared pie pan. Smooth the top and sprinkle with the remaining Parmesan cheese.
Bake at 375ºF (190ºC) for 45 minutes, until puffed and golden brown. Let cool for at least 5 minutes before slicing into six pieces.
Keeps for four days in the refrigerator, tightly covered.
Serves: 6 | Serving Size: 1/6 pie
Nutrition (per serving): Calories: 196; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 307mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 5g; Protein: 15g