MEDITERRANEAN CHICKPEA PASTA
This Mediterranean chickpea pasta is a nutritious, flavourful and satisfying dish perfect for a quick and healthy meal. Whole wheat fusilli provides a hearty base, while protein-packed chickpeas add a delightful texture and nutty flavour. Juicy cherry tomatoes bring a natural sweetness and freshness, while a drizzle of olive oil enhances the dish with a smooth, rich finish. This meal is an excellent option for vegetarians and those looking for a high-fibre, wholesome pasta dish that doesn’t compromise on taste. The combination of plant-based protein and complex carbohydrates makes it ideal for sustained energy, whether enjoyed as a light lunch or a delicious side dish. With its simple yet vibrant ingredients, this pasta captures the essence of Mediterranean cuisine, delivering a balanced, fresh and satisfying experience in every bite.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
5 ingredients or less, Boil, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Spring, Summer, Picnic, Family Reunion, Potluck, Weeknight Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegetarian, Quick & Easy
DISH TYPE
Pasta
INGREDIENTS
The list of ingredients for Mediterranean chickpea pasta is given below:
- 50g whole wheat fusilli, cooked
- 30g chickpeas, cooked
- 10g cherry tomatoes, halved
- 1 tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 215
- Protein: 8g
- Carbohydrates: 32g
- Fibre: 6g
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 30mg
- Sugars: 2g
PREPARATION
- Cook The Fusilli: Boil a pot of salted water and cook the fusilli according to package instructions until al dente. Drain and set aside.
- Prepare The Chickpeas: If using canned chickpeas, drain and rinse them well to remove excess sodium. If using freshly cooked chickpeas, ensure they are soft and ready to use.
- Sauté The Ingredients: Heat a small pan over medium heat. Add the olive oil and sauté the cherry tomatoes for about 2 minutes until slightly softened.
- Combine Everything: Add the cooked chickpeas and fusilli to the pan. Stir everything together, allowing the flavours to blend for another 2 minutes.
- Serve And Enjoy: Transfer to a serving plate, drizzle with a bit more olive oil if desired, and enjoy warm or at room temperature.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS FOR MEDITERRANEAN CHICKPEA PASTA
- Use Fresh Cherry Tomatoes: They provide the best natural sweetness and burst of flavour when cooked.
- Enhance The Texture: Lightly mash some chickpeas before adding them to the pasta for a thicker, heartier consistency.
- Adjust The Olive Oil: If you prefer a richer taste, drizzle extra olive oil before serving.
- Add Crunch: Sprinkle toasted pine nuts or sunflower seeds for added texture and nuttiness.
- Boost The Flavour: A pinch of sea salt, black pepper and a dash of lemon juice can elevate the dish.
VARIATIONS
- Protein Boost: Add grilled chicken or feta cheese for additional protein.
- Spicy Twist: Sprinkle some red pepper flakes for a mild heat.
- Green Addition: Mix in fresh basil, arugula or parsley for a herby touch.
- Creamy Version: Stir in a spoonful of Greek yoghurt or hummus for extra creaminess.
- Low-Carb Alternative: Swap whole wheat fusilli for zucchini noodles or chickpea pasta.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container for up to 2 days. Reheat gently in a pan with a splash of olive oil or water.
- Freezing: Not recommended, as tomatoes and chickpeas can become mushy when thawed.
- Meal Prep Tip: Cook the pasta and chickpeas in advance, storing them separately from the tomatoes and olive oil until ready to serve.