Creamy Mushroom, Spinach & Bean Rigatoni

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

• 10 oz rigatoni, preferably whole wheat or high-protein pasta
• 1 tablespoon extra virgin olive oil
• 12 oz mushrooms, sliced
• 3 cloves garlic, minced
• 1 small shallot, finely chopped
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• ¼ teaspoon red pepper flakes, optional
• 1 cup cooked kidney beans or cannellini beans, rinsed and drained
• 4 packed cups fresh spinach
• ¾ cup plain Greek yogurt
• ¼ cup grated Parmesan cheese
• ½ cup reserved pasta water
• 1 tablespoon lemon juice
• ½ teaspoon sea salt, or to taste
• ½ teaspoon black pepper
• 2 tablespoons chopped parsley

Method

1. Bring a large pan of salted water to a boil. Cook the rigatoni until al dente 10 to 12 minutes. Reserve ½ cup of pasta water, then drain.
2. Heat the olive oil in a large skillet over medium heat. Add the mushrooms and cook for 6 to 8 minutes, until browned and softened. Do not crowd them into sadness. Let them actually brown.
3. Add the garlic, shallot, smoked paprika, thyme, red pepper flakes, salt, and black pepper. Cook for 1 to 2 minutes.
4. Stir in the beans and spinach. Cook until the spinach wilts.
5. Reduce the heat to low. Add the cooked pasta, Greek yogurt, Parmesan, lemon juice, and a splash of reserved pasta water. Toss gently until creamy. Add more pasta water as needed to loosen the sauce.
6. Finish with chopped parsley and extra black pepper.

Estimated Nutrition Per Serving

Based on 4 servings.

• Calories: 430
• Protein: 22g
• Carbohydrates: 62g
• Fiber: 10g
• Fat: 11g
• Saturated Fat: 3g
• Sodium: 520mg
• Estimated calcium: Moderate, from Greek yogurt, Parmesan, and spinach
• Estimated iron: Moderate, from spinach, beans, and pasta

Why This Fits the MW&B Lifestyle

This dish fits the Midlife Wellness & Beyond lifestyle because it brings comfort food back into the real world without turning it into a nutritional crime scene. The pasta provides energy, while the beans add plant-based protein and fiber to support fullness, gut health, and blood sugar balance. Mushrooms bring earthy flavor and useful nutrients, while spinach adds color, minerals, and plant compounds.

Using Greek yogurt instead of heavy cream keeps the sauce creamy while increasing protein and reducing saturated fat. This recipe supports several MW&B pillars: Real Food First, Gut Health and Digestive Support, Build and Keep Muscle, Reduce Harmful Inputs, and Healthy Skepticism because it proves pasta can be satisfying without needing a gallon of cream and a nap afterward.