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Vegetarian White Bean Alfredo with Linguine⏱ 30 min total
Recipes

Vegetarian White Bean Alfredo with Linguine

Per 1 serving · 256 g · 8 ingredients

Calories
473
24%
of a 2,000 cal day
  • Protein
    20g
    16% of calories
  • Carbs
    82g
    66% of calories
  • Fat
    10g
    18% of calories
Portion

At a glance

One serving of Vegetarian White Bean Alfredo with Linguine (256 g) has 473 calories, with 20 g of protein, 82 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (40% DV), dietary fiber (52% DV) and thiamine (49% DV). Keep an eye on saturated fat, which provides 27% of the daily value.

Per 100 g
185cal
medium energy density
Protein per 100 cal
4.2g
Net carbs
67g
carbs minus fiber
Fiber
15g
3.1 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Dietary fiber52%
  • Thiamine49%
  • Riboflavin (B2)24%
  • Niacin33%
  • Vitamin B626%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Vitamin K15%
  • Calcium15%
  • Potassium11%

Watch

20%+ of the daily value

  • Saturated fat27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min
  1. 1

    Trim woody ends from the asparagus and cut into 1/2-inch pieces. Mince the garlic, then drain and rinse the beans.

  2. 2

    Bring a large pot of lightly salted water to a boil. Cook the pasta until al dente, 10–12 minutes, then drain well.

  3. 3

    Meanwhile, melt the butter in a large saucepan over medium heat. Add the garlic and cook, stirring, until fragrant and just turning golden, 1–2 minutes.

  4. 4

    Stir in about two-thirds of the beans and about one-third of the soy milk. Mash until thick, then whisk in the remaining soy milk to form a smooth, thick sauce.

  5. 5

    Add the remaining beans and the asparagus. Simmer gently until the asparagus is tender, 3–5 minutes, then season to taste with salt and pepper.

  6. 6

    Add the drained pasta to the sauce and toss until evenly coated. Serve hot.

Vitamins & minerals

Amounts for 1 serving (256 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A111 μg
12%
Vitamin C3 mg
3%
Vitamin D1 μg
5%
Vitamin E1 mg
8%
Vitamin K18 μg
15%
Thiamine1 mg
49%
Riboflavin (B2)0.3 mg
24%
Niacin5 mg
33%
Vitamin B60.3 mg
26%
Folate (B9)112 μg
28%
Vitamin B121 μg
22%
Pantothenic acid1 mg
22%
Choline39 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium153 mg
15%
Iron5 mg
66%
Potassium522 mg
11%
Magnesium167 mg
40%
Phosphorus355 mg
51%
Zinc3 mg
26%
Copper1 mg
74%
Manganese3 mg
129%
Selenium68 μg
124%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene3 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene167 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose0.3 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid5 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol97 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D21 μg—
Vitamin D30.2 μg—

Burning 473 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 90min
    Walking (3.5 mph)
  • 57min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 67min
    Swimming laps

Common questions

How many calories are in Vegetarian White Bean Alfredo with Linguine?

One serving of Vegetarian White Bean Alfredo with Linguine (1 serving) has 473 calories, which works out to 185 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Vegetarian White Bean Alfredo with Linguine high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegetarian White Bean Alfredo with Linguine keto-friendly?

It is hard to fit into a strict keto diet. One serving has 67 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegetarian White Bean Alfredo with Linguine?

357 mg per serving.

How much sugar is in Vegetarian White Bean Alfredo with Linguine?

3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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