DinnerMedium

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 servings

Nutrition Facts (per serving)

Values are per serving · Serving Size: 1 serving

437

Calories

19g

Protein

74g

Carbs

10g

Fat

15g

Fiber

10g

Sugar

274mg

Sodium

Saturated Fat 2 g · Cholesterol 4 mg

Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.

Ingredients

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

Instructions

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.

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

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