French Onion Dip Pasta with Arugula

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.

French Onion Dip Pasta
Photo: Photographer / Brie Passano, Food Stylist / Annie Probst
Active Time:
25 mins
Total Time:
25 mins
Nutrition Profile:


  • 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


  1. Bring a large saucepan of water to a boil. Add fusilli and cook according to package directions. Drain.

  2. 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.

  3. 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.

  4. Reduce heat to medium and add sour cream, stirring until completely incorporated. Remove from heat and stir in the pasta and arugula.

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.

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