Description
A comforting and nutritious pasta with chickpeas recipe that combines tender pasta with creamy chickpeas, garlic, olive oil, and fresh herbs for a hearty, wholesome meal. Easy to make, budget-friendly, and versatile, it’s perfect for any time of day and adaptable to vegan and gluten-free diets.
Ingredients
Scale
Main Ingredients
- 200g pasta (penne, spaghetti, rigatoni, or gluten-free pasta)
- 1 can (about 400g) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
- 3 cloves garlic, minced
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh parsley or rosemary, chopped
- Salt, to taste
- Black pepper, to taste
- Optional: 1/2 tsp red pepper flakes
Optional Variations
- 1 cup fresh spinach, kale, or roasted vegetables
- 1/4 tsp smoked paprika or fresh chili peppers
- 2 tbsp parmesan or vegan cheese, grated
- Toasted pine nuts, for garnish
Instructions
- Prepare the Pasta: Bring a large pot of salted water to a boil and cook your pasta according to the package instructions until al dente. Reserve a cup of pasta water before draining; this will help loosen the sauce later.
- Sauté the Garlic: While the pasta cooks, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté gently until fragrant and golden, careful not to burn it.
- Add Chickpeas: Stir in the chickpeas, smashing a few with the back of your spoon to create a creamy texture while leaving some whole for bite. Cook for about 5-7 minutes until warmed through and slightly crispy on the edges.
- Combine Pasta and Chickpeas: Toss in the drained pasta and use reserved pasta water to create a silky sauce that clings to every bite. Season with salt, pepper, and optional red pepper flakes. Stir in fresh herbs to brighten the dish.
- Serve and Enjoy: Transfer your pasta with chickpeas to plates or bowls, garnish as desired, and serve immediately for the best flavors and textures.
Notes
- Use high-quality durum wheat or gluten-free pasta for best texture and sauce retention.
- Don’t overcook chickpeas; a slight crispiness adds a pleasant contrast.
- Reserve pasta water to emulsify the sauce and achieve perfect consistency.
- Add fresh herbs at the end to maintain their vibrant flavor and color.
- For milder garlic flavor, sauté garlic slowly over low heat without browning.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 2 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 1.7 g
- Unsaturated Fat: 9.5 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 9 g
- Protein: 14 g
- Cholesterol: 0 mg