Introduction
The Spinach Feta Pasta Bake is a glorious fusion of creamy Italian comfort food and bright, tangy Mediterranean flavors. This recipe elevates the humble pasta casserole into an elegant, yet approachable, weeknight meal. It takes inspiration from classic Greek flavors—specifically the salty punch of feta and the earthy richness of spinach—and blankets them in a luxurious, homemade Béchamel sauce. It’s the perfect dish for busy evenings, offering robust flavor and satisfying texture with minimal hands-on time.
Ingredients
- 340 grams (12 oz) medium tubular pasta (such as penne, ziti, or rigatoni)
- 280 grams (10 oz) frozen chopped spinach, thawed and squeezed dry
- 170 grams (6 oz) good quality crumbled feta cheese, divided
- 1 cup (240 ml) shredded mozzarella cheese
- 60 grams (4 tablespoons) unsalted butter
- 60 grams (4 tablespoons) all-purpose flour
- 710 ml (3 cups) whole milk, warmed
- 1 teaspoon garlic powder
- ½ teaspoon ground nutmeg (optional, but highly recommended)
- Salt and freshly ground black pepper to taste
Step-by-step Preparation
- **Prepare the Oven and Pasta (15 minutes):** Preheat your oven to 200°C (400°F). Lightly grease a 9×13 inch (23×33 cm) baking dish. Cook the pasta according to package directions, aiming for a firm *al dente* texture (about 1 minute less than suggested). Drain and set aside.
*Tip: Cooking the pasta slightly underdone ensures it doesn’t get mushy when baked in the sauce.* - **Make the Cream Sauce (10 minutes):** In a large saucepan, melt the butter over medium heat. Whisk in the flour until a smooth paste (a roux) forms. Cook for 1 minute. Slowly pour in the warm milk, whisking continuously to prevent lumps. Bring the sauce to a gentle simmer, stirring until it thickens sufficiently to coat the back of a spoon (about 5-7 minutes).
*Tip: Warming the milk slightly before adding it helps prevent lumps and speeds up the thickening process.* - **Season and Combine (5 minutes):** Remove the sauce from the heat. Stir in the garlic powder, nutmeg, and a generous amount of salt and pepper. Add the drained spinach and about two-thirds of the crumbled feta cheese to the sauce. Mix well. Gently fold in the cooked pasta until everything is evenly coated.
- **Bake the Casserole (20-25 minutes):** Transfer the pasta mixture into the prepared baking dish. Sprinkle the top evenly with the shredded mozzarella and the remaining crumbled feta cheese. Bake for 20 to 25 minutes, or until the cheese is melted, bubbly, and the top is lightly golden brown.
*Tip: Allow the bake to rest for 5-10 minutes after removing it from the oven; this helps the sauce set and makes serving easier.*
Nutritional Information
This recipe yields approximately 6 servings. Per serving (estimated): Calories: 480 kcal; Protein: 25g; Fat: 24g; Carbohydrates: 45g. This pasta bake is an excellent source of calcium, vital for bone health, provided primarily by the high quantity of milk and cheese. Spinach provides significant Vitamin K and iron, contributing to overall well-being.
Storage
Leftovers should be cooled completely and stored in an airtight container in the refrigerator for up to 3 to 4 days. To reheat, the best method is in the oven: cover the dish loosely with foil and bake at 180°C (350°F) for 15-20 minutes until heated through. Alternatively, individual portions can be reheated in the microwave, though the topping may lose some of its crispness.
Conclusion
This Spinach Feta Pasta Bake is a true crowd-pleaser, delivering rich, satisfying flavors without the complexity often associated with homemade sauces. Serve it alongside a simple, crisp green salad dressed with a lemon vinaigrette for a balanced meal. For a heartier version, consider adding shredded cooked chicken or some sun-dried tomatoes to the mix. Enjoy this creamy, cheesy taste of the Mediterranean!