Pasta with Spinach Chickpeas Tuna and Feta
Elevate your weeknight dinner game with this vibrant and nutrient-packed Pasta with Spinach, Chickpeas, Tuna, and Feta. Featuring tender pasta tossed in a light, garlicky olive oil sauce, this recipe combines the wholesome goodness of baby spinach, protein-rich chickpeas, and flaky tuna with the tangy creaminess of crumbled feta. A splash of fresh lemon juice brightens the flavors, while red pepper flakes add a hint of heat for those who enjoy a touch of spice. Ready in just 30 minutes, it's an easy one-pan meal that's both satisfying and healthy. Perfect for busy nights or meal prep, this Mediterranean-inspired pasta is a delicious way to enjoy simple, pantry-friendly ingredients.
The Toxic-Free Cutting Board
Medical-grade titanium. No microplastics. No bacteria. No compromises.
Recipe Information
Ingredients
- 300 grams Pasta (penne or fusilli recommended)
- 2 tablespoons Olive oil
- 3 Garlic cloves, minced
- 4 cups Baby spinach
- 1 cup Canned chickpeas, rinsed and drained
- 1 can Canned tuna in olive oil, drained
- 100 grams Feta cheese, crumbled
- 1 tablespoon Lemon juice
- 0.5 teaspoon Red pepper flakes (optional)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Pasta cooking water (reserved)
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente. Reserve ½ cup of the pasta cooking 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 until fragrant, being careful not to burn it.
Add the spinach to the skillet and cook for 2-3 minutes until wilted.
Stir in the rinsed and drained chickpeas, and cook for another 1-2 minutes until heated through.
Flake the drained tuna into the skillet and gently mix it with the spinach and chickpeas.
Add the cooked pasta to the skillet, tossing to combine with the other ingredients. If the mixture seems dry, add a little of the reserved pasta cooking water, one tablespoon at a time, until the desired consistency is reached.
Stir in the lemon juice, crumbled feta cheese, red pepper flakes (if using), salt, and black pepper. Toss everything together until well coated.
Taste and adjust seasoning if needed. Remove the skillet from heat.
Serve the pasta warm, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
391 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 38 mg | 13% | |
| Sodium | 765 mg | 33% | |
| Total Carbohydrate | 39.2 g | 14% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 3.4 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 197 mg | 15% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 342 mg | 7% | |
*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.
