Chickpeas and Pasta
Elevate your weeknight dinner game with this hearty and flavorful Chickpeas and Pasta recipe, a perfect blend of comfort and nutrition in just 35 minutes! Featuring tender pasta—penne or orecchiette work best—tossed in a rich, savory sauce of sautéed garlic, onion, canned tomatoes, and protein-packed chickpeas, this dish is a satisfying meal that’s both wholesome and quick to prepare. A touch of optional red chili flakes adds a subtle kick, while fresh parsley brightens the flavors, and a sprinkle of Parmesan cheese takes it over the top. Perfect for busy nights, this versatile recipe uses pantry staples, requires minimal prep, and is easily customizable to suit dietary preferences. Serve it warm with a side salad or crusty bread for a complete, Mediterranean-inspired feast!
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Recipe Information
Ingredients
- 300 grams pasta (penne or orecchiette recommended)
- 400 grams canned chickpeas
- 3 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 1 medium onion, finely chopped
- 400 grams canned diced tomatoes
- 250 milliliters vegetable broth
- 0.5 teaspoons red chili flakes (optional)
- 2 tablespoons fresh parsley, chopped
- 30 grams grated Parmesan cheese (optional)
- to taste salt
- to taste black pepper
Instructions
Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Reserve 1/2 cup of pasta water, then drain and set aside.
Heat the olive oil in a large skillet over medium heat. Add the minced garlic and chopped onion and sauté for 3–4 minutes until softened and fragrant.
Add the red chili flakes (if using) and cook for another 30 seconds.
Stir in the canned diced tomatoes and vegetable broth. Bring the mixture to a simmer and let it cook for 5 minutes to thicken slightly.
Add the chickpeas to the skillet and stir to combine. Let simmer for another 5 minutes, allowing the flavors to meld.
Season the sauce with salt and black pepper to taste.
Add the cooked pasta to the skillet, tossing to coat it evenly with the sauce. If the sauce is too thick, add a splash of the reserved pasta water to loosen it.
Garnish with fresh parsley and grated Parmesan cheese, if desired.
Serve immediately and enjoy your Chickpeas and Pasta!
Nutrition Facts
Calories |
442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 1172 mg | 51% | |
| Total Carbohydrate | 53.3 g | 19% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 9.3 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 174 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 598 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.
