French Onion Dip Pasta with Arugula

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Few flavors are as compulsively eatable as the flavor of onions cooked until golden. The classic Americana format for this flavor is, of course, dip. We've introduced that beloved favorite to spiral pasta and arugula for a more substantial and healthy dish—no dried flavor packets necessary.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

French Onion Dip Pasta — Photo: Photographer / Brie Passano, Food Stylist / Annie Probst

Active Time:

25 mins

Total Time:

25 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free Vegetarian Egg-Free

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Ingredients

8 ounces whole-wheat fusilli
2 tablespoons extra-virgin olive oil
2 cups chopped onions
2 cloves garlic, minced
1 teaspoon dried thyme
½ teaspoon salt
¼ teaspoon ground pepper
1 cup low-sodium vegetable broth or chicken broth
½ cup sour cream
2 cups baby arugula, packed

Directions

Bring a large saucepan of water to a boil. Add fusilli and cook according to package directions. Drain.
Meanwhile, heat oil in a large skillet over medium heat. Add onions and cook, stirring, for 5 minutes. Reduce heat to medium-low and cook, stirring, until golden, about 5 minutes more.
Add garlic, thyme, salt and pepper; cook, stirring, for 1 minute. Increase heat to medium-high and add broth; cook, stirring, until the liquid is reduced by half, about 2 minutes.
Reduce heat to medium and add sour cream, stirring until completely incorporated. Remove from heat and stir in the pasta and arugula.

Originally appeared: EatingWell.com, March 2022

Nutrition Facts (per serving)

375	Calories
14g	Fat
53g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 375
% Daily Value *
Total Carbohydrate 53g	19%
Dietary Fiber 7g	25%
Total Sugars 7g
Protein 9g	18%
Total Fat 14g	18%
Saturated Fat 4g	20%
Cholesterol 17mg	6%
Vitamin A 637IU	13%
Vitamin C 10mg	11%
Vitamin E 1mg	4%
Folate 18mcg	5%
Vitamin K 5mcg	4%
Sodium 355mg	15%
Calcium 113mg	9%
Iron 3mg	17%
Magnesium 12mg	3%
Potassium 383mg	8%
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

French Onion Dip Pasta with Arugula

Ingredients

Directions

Nutrition Facts (per serving)

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