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MEDITERRANEAN CHICKPEA PASTA
11

MEDITERRANEAN CHICKPEA PASTA

NUTRITION
HEALTHY RECIPES
Feb 12, 2025

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.

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