Cavatappi with Spinach Garbanzo Beans Feta
Delight your taste buds with this vibrant and wholesome Cavatappi with Spinach, Garbanzo Beans, and Feta—a Mediterranean-inspired pasta dish that's as easy as it is flavorful. Tender cavatappi noodles are tossed with savory garbanzo beans, wilted baby spinach, and tangy crumbled feta cheese, creating a harmonious blend of textures and tastes. Bright hints of lemon juice and a touch of optional red pepper flakes add a zesty kick, while fresh parsley makes for the perfect finishing touch. Ready in just 25 minutes, this one-pan dish is a quick weeknight dinner option that doesn’t skimp on nutrition or flavor. Perfect for pasta lovers looking for a healthy, vegetarian twist!
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Recipe Information
Ingredients
- 12 ounces Cavatappi pasta
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 15 ounces Garbanzo beans (chickpeas), drained and rinsed
- 5 cups Fresh baby spinach
- 1 cup Feta cheese, crumbled
- 2 tablespoons Lemon juice
- 0.5 teaspoons Red pepper flakes (optional)
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Bring a large pot of salted water to a boil. Add the cavatappi pasta and cook according to the package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the pasta and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, or until fragrant.
Add the garbanzo beans to the skillet and cook for 3-4 minutes, stirring occasionally, until they are lightly browned.
Gradually add the fresh spinach to the skillet, stirring frequently, until the spinach wilts, about 2-3 minutes.
Lower the heat to medium-low and add the cooked cavatappi to the skillet. Toss to combine with the spinach and garbanzo beans.
Stir in the feta cheese, lemon juice, red pepper flakes (if using), salt, and black pepper. Mix well. If the mixture seems too dry, add reserved pasta water a few tablespoons at a time until your desired consistency is reached.
Taste and adjust the seasoning as needed.
Transfer the pasta to serving bowls or plates and garnish with freshly chopped parsley, if desired. Serve immediately and enjoy!
Nutrition Facts
Calories |
460 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 990 mg | 43% | |
| Total Carbohydrate | 60.1 g | 22% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 6.7 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 244 mg | 19% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 628 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
