Lemon Garlic Chickpea Pasta

$To make Lemon Garlic Chickpea Pasta, gather these simple ingredients: - 8 oz whole wheat pasta (like spaghetti or penne) - 1 can (15 oz) chickpeas, drained and rinsed - 4 cloves garlic, minced - 1 teaspoon red pepper flakes (adjust to taste) - Zest of 1 lemon - 3 tablespoons fresh lemon juice - 3 tablespoons olive oil - Salt and pepper to taste - 1 cup fresh spinach - ¼ cup grated Parmesan cheese (or nutritional yeast for vegan option) - Fresh parsley, chopped (for garnish) You can swap ingredients based on your needs: - Pasta: Use gluten-free pasta if you prefer. - Chickpeas: White beans or lentils work well too. - Garlic: Garlic powder can replace fresh garlic. - Olive oil: Avocado oil is a good alternative. - Spinach: Kale or arugula can add a different taste. - Parmesan cheese: Nutritional yeast gives a cheesy flavor for vegans. This dish is not just tasty; it's also healthy. Here’s a quick look at what you get per serving: - Calories: Approximately 350 - Protein: About 15 grams - Carbohydrates: Roughly 50 grams - Fiber: Around 10 grams - Fat: About 10 grams This meal packs in protein and fiber, making it a great choice for a filling lunch or dinner. {{ingredient_image_1}} Start by boiling a large pot of salted water. Once it bubbles, add 8 ounces of whole wheat pasta. You can use spaghetti or penne. Cook the pasta until it is al dente, about 8 to 10 minutes. Save half a cup of the pasta water before draining the rest. Set the drained pasta aside while you prepare the sauce. In a large skillet, heat 3 tablespoons of olive oil over medium heat. Add 4 minced garlic cloves and 1 teaspoon of red pepper flakes. Stir them together for 1 to 2 minutes. You want the garlic to smell good but not turn brown. Next, add a can of drained and rinsed chickpeas. Cook these for about 5 minutes. This makes them warm and slightly crispy. Now it’s time to mix everything! Stir in the zest of 1 lemon and 3 tablespoons of fresh lemon juice. Season this with salt and pepper to taste. Toss in the cooked pasta and 1 cup of fresh spinach. Add the reserved pasta water to help mix everything well. Keep stirring until the spinach wilts and the pasta is coated. Finally, remove the skillet from heat and stir in ¼ cup of grated Parmesan cheese. Serve hot and garnish with chopped parsley. Enjoy your tasty Lemon Garlic Chickpea Pasta! To cook pasta just right, start with a big pot of water. Use plenty of salt; it should taste like the sea. Bring the water to a rolling boil before adding the pasta. Stir it once to prevent sticking. Cook until al dente, which means firm to the bite. Reserve half a cup of the cooking water before draining. This water adds flavor and helps blend the sauce. Garlic is the star in this dish. Use fresh garlic for the best taste. Mince it finely so it cooks quickly. Sauté it over medium heat for just 1-2 minutes. Watch closely; you don’t want it to brown. If it burns, it can taste bitter. Adding red pepper flakes gives a nice kick. Adjust the amount for your spice level. Serve this pasta hot for the best experience. Top it with fresh parsley for color and flavor. A sprinkle of extra Parmesan cheese makes it richer. Pair it with a light salad for a complete meal. This dish also works well as a side. Enjoy it with grilled chicken or fish for extra protein. Pro Tips Perfect Pasta Texture: Always cook your pasta until al dente for the best texture. This way, it will hold up better when mixed with the sauce. Chickpeas Crispy Factor: For an extra crunch, consider roasting the chickpeas in the oven before adding them to the skillet. Freshness Matters: Use freshly squeezed lemon juice for a bright flavor that bottled lemon juice just can't replicate. Customize Your Greens: Feel free to substitute the spinach with other leafy greens like kale or arugula for a different flavor profile. {{image_2}} You can easily make this dish vegan. Just swap Parmesan cheese for nutritional yeast. Nutritional yeast gives a cheesy flavor without dairy. It’s packed with vitamins and adds a nice umami taste. Use about ¼ cup to replace the cheese. This keeps the dish rich and tasty while being plant-based. Feel free to add seasonal veggies to your pasta. Fresh spinach is great, but you can also try zucchini or bell peppers. These vegetables add color, flavor, and nutrients. Just sauté them with the garlic and chickpeas. This way, your dish stays vibrant and healthy. If you want extra protein, consider adding tofu or tempeh. Both options work well with the lemon and garlic flavors. You can cube and sauté them until golden. Another option is to use more chickpeas. Adding an extra can gives you more fiber and protein in each bite. Store your Lemon Garlic Chickpea Pasta in an airtight container. Let it cool first. Keep it in the fridge for up to three days. If you want to keep it longer, consider freezing. To reheat, place the pasta in a skillet. Add a splash of water or olive oil. Heat over medium heat until warm. Stir often to prevent sticking. You can also use the microwave. Heat in short bursts, stirring in between. To freeze, pack the cooled pasta in a freezer-safe bag. Remove as much air as you can. Label the bag with the date. It will stay good for up to three months. When you're ready to eat, thaw it in the fridge overnight. Reheat as mentioned above. Yes, you can use gluten-free pasta. Many brands offer great options like brown rice and chickpea pasta. Just check the cooking time on the package, as it may differ. You can use nutritional yeast for a vegan option. It adds a cheesy flavor without the dairy. You may also try using vegan Parmesan or even a sprinkle of toasted nuts for added texture. To make this dish spicier, add more red pepper flakes. You can also include fresh diced chili peppers or a dash of hot sauce. Adjust based on your heat preference, starting with a little and adding more as needed. This blog post covered all the key steps to create a delicious pasta dish. We looked at the ingredients, cooking methods, and helpful tips to ensure great flavor. You also learned about variations, storage options, and common questions. With these tools, you can make this meal your own. Remember, cooking is about creativity. Don't be afraid to experiment and try new flavors. Enjoy cooking and sharing your tasty dish with others!$

Lemon Garlic Chickpea Pasta

A delicious and healthy pasta dish featuring chickpeas, garlic, and fresh lemon.

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Prep Time 10

Cook Time 15

Total Time 25

Course Main Course

Cuisine Mediterranean

Servings 4

Calories 400 kcal

Ingredients

8 oz whole wheat pasta (spaghetti or penne)
1 can (15 oz) chickpeas, drained and rinsed
4 cloves garlic, minced
1 teaspoon red pepper flakes
1 zest lemon
3 tablespoons fresh lemon juice
3 tablespoons olive oil
to taste salt
to taste pepper
1 cup fresh spinach
¼ cup grated Parmesan cheese
for garnish fresh parsley, chopped

Instructions

In a large pot of salted boiling water, cook the pasta according to package instructions until al dente. Reserve ½ cup of pasta cooking water, then drain the rest and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes, sautéing for about 1-2 minutes until the garlic is fragrant but not browned.
Add the chickpeas to the skillet, cooking for another 5 minutes until they are warmed through and slightly crispy.
Stir in the lemon zest and lemon juice, mixing well. Season with salt and pepper to taste.
Toss in the cooked pasta, fresh spinach, and reserved pasta water. Mix everything together until the spinach has wilted and the pasta is evenly coated with the lemon-garlic sauce.
Remove from heat and stir in the grated Parmesan cheese. Adjust seasoning if necessary.
Serve hot, garnished with fresh parsley and an extra sprinkle of Parmesan cheese if desired.

Notes

For a vegan option, substitute Parmesan cheese with nutritional yeast.

Keyword chickpeas, garlic, lemon, pasta, vegetarian