Healthy Chickpea Pasta Recipe
This healthy recipe blends protein-packed chickpeas with whole wheat pasta and a savory tomato-based sauce, making it both filling and nutritious. With a short cook time and flavorful ingredients like garlic, olive oil, and Parmesan, this is a perfect weeknight recipe that’s big on taste and easy on effort.
Equipment
- Large pot
- Medium saucepan
- Measuring cups and spoons
Ingredients
- 8 ounces dry,short whole wheat pasta (such as orecchiette, shells, or farfalle)
- 1 tablespoon extra virgin olive oil
- 1 can chickpeas drained and rinsed
- 3 cloves garlic minced (about 1 tablespoon)
- 1½ cups good-quality prepared tomato-based pasta sauce
- 1 cup pasta cooking water reserved from the pot
- ¼ cup shredded Parmesan cheese about 1 ounce
- Kosher salt to taste
- Ground black pepper to taste
- Fresh herbs such as basil, thyme, or parsley, for garnish
- Optional: Every-Night Roasted Vegetables
Instructions
- Fill a large pot with salted water and bring it to a boil. Cook the whole wheat pasta—about 3 cups worth—until just tender, following package directions.
- While the pasta cooks, warm olive oil in a medium saucepan over medium heat. Add the chickpeas and sauté for 3 to 4 minutes, stirring occasionally until they begin to pop.
- Mix in the minced garlic and stir for about 30 seconds until fragrant. Pour in the tomato-based sauce, stir everything together, then lower the heat and keep it warm while the pasta finishes cooking.
- Before draining the pasta, scoop out 1 cup of the cooking liquid and set it aside. Drain the pasta and transfer it directly into the sauce mixture. Combine everything thoroughly, gradually adding in the reserved pasta water to adjust consistency.
- Sprinkle in the Parmesan and stir until melted. Season with kosher salt and black pepper to your taste.
- Serve immediately, topped with fresh herbs and extra Parmesan if desired. For added nutrition, consider mixing in some roasted vegetables.
Notes
This dish comes together quickly and is packed with fiber and protein from the chickpeas and whole wheat pasta. It’s versatile and can be customized with seasonal vegetables or herbs you have on hand.
Tried this recipe?Let us know how it was!