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Pantry Supper: Chickpea Pasta with Tomatoes and Vegetables

September 18, 2018

 

Wheat flour-based pasta is a processed food low in nutrients and fiber, so not usually something considered to be nutritious. Even whole grain pastas can be problematic for those with gluten issues. The pasta in this quick pantry supper (linguine here) is made from chickpeas (garbanzo beans), and has 8 grams of fiber and 14 grams of protein per 2 ounce serving. The fiber here is notable since most people don’t get enough in their diet. Choosing fiber rich foods slows digestion, enabling better nutrient absorption and blood sugar regulation, provides a food source for beneficial bacteria, and aids regular bowel elimination. Most adults should aim for at least 35 grams of fiber a day. This Banza brand is not organic, but is non-GMO. There are organic brands available, but usually are mixed with rice flour so are lower in fiber.  This site provides more information about the benefits of fiber and high fiber foods.  

 

2 tbsp extra virgin olive oil or avocado oil

1 onion, chopped

4 garlic cloves, chopped

1 16-ounce jar whole tomatoes, chopped, juice reserved

1-2 tsp dried basil*

1-2 tsp dried oregano*

1 9-ounce jar (or larger) marinated artichoke hearts, ½ marinade reserved

4 cups packed fresh spinach, roughly chopped if large leaves

8 ounce box chickpea pasta, freshly cooked

Himalayan or Celtic salt to taste, fresh ground pepper  

1 cup grated Parmesan cheese (optional)

*if you have fresh herbs on hand, double quantities 

 

Heat oil in large saucepan over medium heat. Add onion and garlic and sauté until tender, about 5 minutes. Add tomatoes and juice, dried herbs and simmer until sauce thickens slightly, stirring occasionally, about 8 minutes. Add artichokes with marinade and cook 2 minutes. Fold in spinach and toss until just wilted. Add pasta and toss with vegetable mixture, heating through. Season with salt and pepper to taste. Sprinkle with cheese, if using.

 

Other vegetable combinations to try with your favorite spices/herbs:  roasted red pepper-broccoli-mushroom, pepperoncini-olives-red onion-spinach, butternut squash-roasted garlic-kale.

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