Why You’ll Love This Recipe

• Extremely budget-friendly, with each serving costing under $5.
• Quick and easy preparation, ready in under 30 minutes.
• Designed for meal prep, staying fresh and delicious for up to 5 days.
• Healthy and satisfying, packed with plant-based protein and fiber.
• Naturally vegetarian and easily made vegan and gluten-free.

Equipment You’ll Need

• Large pot for cooking pasta
• Colander
• High-speed blender or food processor
• Large mixing bowl
• Chef’s knife
• Cutting board
• Measuring cups and spoons

Ingredients

• 1 lb (16 ounces) short pasta, such as rotini, penne, or fusilli
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 1/4 cup reserved liquid from one can of beans OR reserved pasta water
• 1/4 cup extra virgin olive oil
• 1 large lemon, juiced (about 3 tablespoons)
• 2-3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 cup dry-packed sun-dried tomatoes
• 1/2 teaspoon fine sea salt, plus more for pasta water and to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional, for a little heat)
• 4 cups fresh spinach

Instructions

1. Bring a large pot of water to a rolling boil. Add a generous amount of salt (it should taste like the sea). Add the pasta and cook according to package directions until al dente. Before draining, reserve about 1 cup of the starchy pasta water.
2. While the pasta is cooking, prepare the sun-dried tomatoes. Place them in a small bowl and cover with hot water. Let them soak for about 10 minutes to rehydrate and soften. Once softened, drain the water and roughly chop them.
3. In the jar of a blender or the bowl of a food processor, combine 1.5 cans of the rinsed and drained cannellini beans (reserving the other half can for texture), olive oil, lemon juice, minced garlic, dried oregano, salt, pepper, and optional red pepper flakes.
4. Add the 1/4 cup of reserved bean liquid or pasta water to the blender. Blend on high until the mixture is completely smooth and creamy. If it’s too thick, add more reserved liquid one tablespoon at a time until you reach a pourable, sauce-like consistency. Taste and adjust seasoning if necessary.
5. Drain the cooked pasta and transfer it to a large mixing bowl. Immediately pour the creamy bean dressing over the hot pasta and toss to combine. The heat from the pasta will help the sauce coat every piece beautifully.
6. Add the remaining 1/2 can of whole cannellini beans, the chopped sun-dried tomatoes, and the fresh spinach to the bowl. Stir everything together until well combined. The residual heat from the pasta will gently wilt the spinach.
7. Allow the salad to cool slightly before portioning it into airtight containers for your weekly lunches. It can be enjoyed warm, at room temperature, or chilled.

Expert Cooking Tips

• Salt your pasta water generously. This is the only opportunity you have to season the pasta itself, and it makes a huge difference in the final flavor of the dish.
• Cook the pasta al dente. Since this is a meal prep salad, you want the pasta to have a firm bite so it doesn’t become mushy after a few days in the fridge.
• Don’t skip reserving the pasta water. The starchy water is an emulsifier that helps the dressing become exceptionally creamy and cling to the pasta perfectly. It’s liquid gold!
• Taste the dressing before you mix it in. Adjust the salt, lemon, or garlic to your preference. A well-seasoned dressing is the key to a phenomenal pasta salad.

Substitutions and Variations

For a gluten-free version, simply use your favorite gluten-free short pasta. If you don’t have cannellini beans, chickpeas (garbanzo beans) or Great Northern beans work wonderfully. For greens, you can swap the spinach for chopped kale (massage it with a little olive oil first to soften it) or peppery arugula. To boost the protein further, feel free to add a can of drained tuna in olive oil or some shredded rotisserie chicken.

Common Mistakes to Avoid

The most common mistake is overcooking the pasta, which leads to a soft, mushy salad by day two. Aim for a distinct ‘al dente’ bite. Another frequent error is under-seasoning; be sure to salt the pasta water well and taste the final dressing for flavor balance. Finally, don’t forget to reserve the starchy pasta water or bean liquid—using plain water will result in a less creamy, less cohesive dressing.

Serving Suggestions

This salad is a complete meal on its own, perfect for a quick and satisfying lunch. For a more substantial dinner, serve it alongside a simple green salad with a vinaigrette or with a slice of crusty bread for dipping into the creamy sauce. Just before serving, you can top it with a sprinkle of toasted pine nuts, sunflower seeds, or fresh parsley for added texture and freshness.

Storage and Reheating Tips

Portion the finished pasta salad into individual airtight containers and store in the refrigerator. It will stay fresh and delicious for up to 5 days. The flavors will continue to meld and may even taste better on the second day. If you prefer your spinach to be very crisp, you can store the pasta salad base and the fresh spinach separately, mixing them together in your lunch container each morning.

Frequently Asked Questions

Is this recipe vegan?

Yes, as written, this recipe is 100% vegan. The creaminess comes from the blended white beans and olive oil, with no dairy products involved.

Can I make the dressing without a blender?

Absolutely. If you don’t have a blender, you can create the dressing by hand. In a medium bowl, use a fork or a potato masher to mash the 1.5 cans of beans until they form a thick paste. Then, vigorously whisk in the olive oil, lemon juice, garlic, seasonings, and reserved liquid until it’s as smooth as you can get it. The texture will be slightly more rustic but still delicious.

Will the salad get dry in the fridge?

Pasta salads can sometimes absorb dressing as they sit. This recipe is designed to stay creamy, but if you find it a little dry after a few days, simply stir in a teaspoon of water or a squeeze of fresh lemon juice to loosen it up again before serving.

Conclusion

Say goodbye to expensive, uninspired lunches and hello to your new favorite meal prep. This Creamy Tuscan White Bean and Pasta Salad is more than just a recipe; it’s a strategy for a smoother, healthier, and more affordable week. It proves that eating well on a budget doesn’t require sacrificing flavor or satisfaction. Give this recipe a try, and reclaim your lunch break with a meal you can truly look forward to.