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Pasta with Chickpeas, Tomato, and Spinach

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Pasta with Chickpeas, Tomato, and Spinach
En Español

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  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 60 minutes

Chickpeas, tomatoes, spinach and a hint of rosemary make this delicious pasta dish. Served warm with a sprinkle of Parmesan, this quick and easy recipe makes a perfect weeknight meal. 

Ingredients

  • 1 small yellow onion (peeled and chopped into 1/4 pieces)
  • 8 ounces medium-size whole-wheat pasta (such as rotini or shells)
  • 1 tablespoon vegetable oil
  • 2 cloves garlic (peeled and minced)
  • 2 carrots (scrubbed and diced into 1/4-inch pieces)
  • 1 celery stalk (diced into 1/4-1/2-inch pieces)
  • 1/2 teaspoon dried rosemary
  • 1 can 16-ounce low sodium chickpeas (drained and rinsed with cold water)
  • 1 can 14.5-ounce low-sodium diced tomatoes (including the liquid)
  • 2 cups spinach (washed and chopped)
  • 1/2 teaspoon chopped red pepper flakes (optional)
  • 1/4 cup grated Parmesan cheese

Directions

1.     To cook the pasta, fill the pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes. Just before draining, reserve 1 ½ cups of the pasta water. Drain the pasta and set aside.

2.     While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.  

3.     Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.

4.     Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes, if desired.

5.     Mix well and serve immediately, garnished with Parmesan cheese.

 

Notes

Kale can be used instead of spinach

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 4-ounce
Nutrients Amount
Total Calories 395
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 4 mg
Sodium 303 mg
Carbohydrates 68 g
Dietary Fiber 13 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 0 mcg
Calcium 218 mg
Iron 5 mg
Potassium 849 mg
N/A - data is not available
Nutrients Amount
Total Calories 395
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 4 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 4 mg
Carbohydrates 68 g
Dietary Fiber 13 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 218 mg
Potassium 849 mg
Sodium 303 mg
Copper 603 mcg
Iron 5 mg
Magnesium 134 mg
Phosphorus 327 mg
Selenium 45 mcg
Zinc 3 mg
Vitamins
Vitamin A 542 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 27 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 249 mcg
Folate 148 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 64 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
2 cups
Grains
2 ounces
Dairy
1/4 cups