عشاءمتوسط

Pasta with Chickpeas, Tomato, and Spinach

Name: Pasta with Chickpeas, Tomato, and Spinach
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4
Ingredients: 1 small yellow onion, chopped into 1/4 pieces; 8 ounces whole wheat pasta; 1 tablespoon vegetable oil; 2 cloves garlic, minced; 2 carrots, diced into 1/4-inch pieces; 1 celery stalk, diced into 1/4-1/2-inch pieces; 1/2 teaspoon dried rosemary; 1 16-ounce can low sodium chickpeas, drained and rinsed; 1 14.5-ounce can no salt added diced tomatoes; 2 cups spinach, chopped; 1/2 teaspoon chopped red pepper flakes; 1/4 cup grated Parmesan cheese

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.

50 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 serving

437

سعرات حرارية

19g

بروتين

74g

كربوهيدرات

10g

دهون

15g

ألياف

10g

سكر

274mg

صوديوم

دهون مشبعة 2 g · كوليسترول 4 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

yellow onion, chopped into 1/4 pieces
1 small
whole wheat pasta
8 ounces · such as rotini or shells
vegetable oil
1 tablespoon
garlic, minced
2 cloves
carrots, diced into 1/4-inch pieces
2
celery stalk, diced into 1/4-1/2-inch pieces
1
dried rosemary
1/2 teaspoon
16-ounce can low sodium chickpeas, drained and rinsed
1
14.5-ounce can no salt added diced tomatoes
1 · including the liquid
spinach, chopped
2 cups
chopped red pepper flakes
1/2 teaspoon · optional
grated Parmesan cheese
1/4 cup

التعليمات

1
To cook the pasta, fill a pot with water and bring 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 1/2 cups of the pasta water. Drain the pasta and set aside.
2
While the pasta is cooking, prepare the sauce: Put a 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 10 minutes.
3
Add the chickpeas and using a fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.
4
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.
5
Mix well and serve immediately, garnished with Parmesan cheese.

المصدر: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

جزء من تطبيق Nutrola لتتبع التغذية بالذكاء الاصطناعي — لكل وصفة ماكروز موثقة يمكنك تسجيلها بلمسة واحدة.

تتبع كل وجبة مع Nutrola

سجل هذه الوصفة في ثوانٍ مع مسح الصور بالذكاء الاصطناعي.