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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 serving
437
칼로리
19g
단백질
74g
탄수화물
10g
지방
15g
식이섬유
10g
당류
274mg
나트륨
포화지방 2 g · 콜레스테롤 4 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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