Rosemary Chickpea and Spinach Pasta

This fiber-rich dish combines whole grains and plant-based protein from chickpeas to keep you full and energized.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 8 ounces whole wheat pasta (such as rotini or shells) · 816 kcal in the whole recipe
• 1 tablespoon vegetable oil · 126 kcal in the whole recipe
• 1 small yellow onion, chopped · 62 kcal in the whole recipe
• 2 cloves garlic, minced · 9 kcal in the whole recipe
• 2 carrots, finely diced · 109 kcal in the whole recipe
• 1 celery stalk, finely diced · 12 kcal in the whole recipe
• 1/2 teaspoon dried rosemary
• 1 can (16 ounces) low-sodium chickpeas, drained and rinsed · 419 kcal in the whole recipe
• 1 can (14.5 ounces) no-salt-added diced tomatoes, with liquid · 76 kcal in the whole recipe
• 2 cups fresh spinach, chopped · 30 kcal in the whole recipe
• 1/2 teaspoon red pepper flakes (optional) · 3 kcal in the whole recipe
• 1/4 cup grated Parmesan cheese · 86 kcal in the whole recipe

Method

1. Boil water in a large pot and cook the pasta for about 12 minutes until tender. Just before draining, reserve 1.5 cups of the pasta cooking water, then drain the pasta and set aside.

   

2. Heat the vegetable oil in a large skillet over medium-low heat. Sauté the garlic, onion, carrots, celery, and rosemary for about 10 minutes until the vegetables soften and the garlic is golden.

   

3. Stir the drained chickpeas into the skillet, then use a fork to lightly mash about half of them to help create a thicker sauce texture.

   

4. Pour in the reserved pasta water and the diced tomatoes with their juices. Bring to a simmer and cook for 10 minutes.

   

5. Add the cooked pasta and chopped spinach to the skillet. Cook for another 10 minutes, stirring occasionally, until the spinach is wilted and the pasta has absorbed most of the flavorful liquid.

   

6. Stir in the red pepper flakes if using, then serve warm garnished with the grated Parmesan cheese.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.