Pasta with Chickpeas, Tomato, and Spinach
Chickpeas, tomatoes, spinach, and a hint of rosemary make this delicious pasta dish. Served warm with a sprinkle of Parmesan, this quick and easy recipe makes a perfect weeknight meal.
contains glutencontains dairy
Ingredients
US
Metric
- 1 small yellow onion (peeled and chopped into 1/4 pieces)
- 225 g medium-size whole-wheat pasta (such as rotini or shells)
- 15 ml vegetable oil
- 2 cloves garlic (peeled and minced)
- 2 carrots (scrubbed and diced into 1/4-inch pieces)
- 1 celery stalk (diced into 1/4-1/2-inch pieces)
- 2 ml dried rosemary
- 1 can 16-ounce low sodium chickpeas (drained and rinsed with cold water)
- 1 can 14.5-ounce low-sodium diced tomatoes (including the liquid)
- 470 ml spinach (washed and chopped)
- 2 ml chopped red pepper flakes (optional)
- 60 ml grated Parmesan cheese
Make it lactose-friendly
- 1/4 cup grated Parmesan cheese → lactose-free or aged hard cheese (naturally lower lactose)
Steps
- To cook the pasta, fill the pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes. Just before draining, reserve 1 1/470 ml of the pasta water. Drain the pasta and set aside.
- While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.
- Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.
- Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes, if desired.
- Mix well and serve immediately, garnished with Parmesan cheese.
Nutrition (per serving)
| Calories | 395 |
|---|---|
| Protein | 19.0 g |
| Fat | 8.0 g |
| Carbs | 68.0 g |
| Fiber | 13.0 g |
| Sodium | 303 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)