Lemon Garlic Chickpea Pasta

$- 8 oz whole wheat pasta - 1 can (15 oz) chickpeas, drained and rinsed - 4 cloves garlic, minced - 1 large lemon (juice and zest) - 3 tablespoons extra virgin olive oil - 1/4 teaspoon red pepper flakes (optional for heat) - 1 cup fresh spinach, roughly chopped - Salt and freshly ground pepper to taste - Fresh parsley, finely chopped (for garnish) For this dish, I love using whole wheat pasta. It adds fiber and a nutty taste. Chickpeas bring protein and a creamy texture. Garlic adds depth and warmth to the dish. A large lemon gives brightness with its juice and zest. Extra virgin olive oil creates a rich base. Red pepper flakes can spice things up, but they are optional. Fresh spinach adds color and nutrients. Don’t forget salt and pepper to enhance flavors. Finally, parsley adds a fresh touch on top. - Parmesan cheese or nutritional yeast - Additional herbs for garnish For added creaminess, I suggest grated Parmesan cheese. Nutritional yeast is a great vegan option. Fresh herbs like basil or oregano can elevate the dish further. They add a fresh, fragrant note that complements the lemon and garlic. {{ingredient_image_2}} Start by filling a large pot with water. Bring it to a boil. Add your whole wheat pasta and cook it until it is al dente. This usually takes about 8-10 minutes. While the pasta cooks, save 1/2 cup of the pasta water. This will help your sauce later. After saving the water, drain the pasta and set it aside. In a large skillet, pour in the extra virgin olive oil. Turn the heat to medium. Once the oil is hot, add the minced garlic. Cook it for about 1 minute. You want it to smell great, but not brown. If garlic turns brown, it can taste bitter. Now, add the drained chickpeas to the skillet. Stir them often for about 3-4 minutes until they warm up. They should start to soften. Next, squeeze the juice from your lemon into the skillet. Add the lemon zest, too. If you like spice, sprinkle in red pepper flakes. Mix everything well so the chickpeas are coated. Now it’s time to bring it all together! Add the cooked pasta to the skillet. Pour in the reserved pasta water. Gently toss everything together. You want the pasta to soak up the sauce. After this, fold in the chopped spinach. Cook for another 2-3 minutes. The spinach will wilt and turn a bright green. Finally, taste your dish. Add salt and freshly ground black pepper to make it perfect. Enjoy the lovely flavors! To get the best garlic flavor, use fresh garlic. Mince the garlic right before cooking. This way, it stays fragrant and strong. Sauté it in olive oil until it smells amazing but don’t let it brown. Burnt garlic tastes bitter. Reserving pasta water is key! Before you drain the pasta, save about half a cup. This starchy water helps bind the sauce to the pasta. It makes everything creamy and delicious. You can add it slowly until you reach the perfect texture. For the best taste, sauté the garlic for just one minute. This way, it gets fragrant without burning. Add the chickpeas next and cook for three to four minutes. You want them heated but still firm. When you add spinach, cook it for just two to three minutes. You want it to wilt but remain bright green. If you overcook it, the color fades, and the taste dulls. For a nice presentation, use shallow bowls. This makes the dish look fancy. You can add a lemon wedge on the side for extra zest. A sprinkle of fresh parsley on top adds color and freshness. Pair your pasta with a simple side salad. A mix of greens, tomatoes, and a light vinaigrette works well. This adds crunch and balances the meal. Enjoy your Lemon Garlic Chickpea Pasta! Pro Tips Perfect Pasta Texture: Always cook pasta al dente to maintain its texture and prevent it from becoming mushy when mixed with the sauce. Garlic Sautéing: Keep a close eye on the garlic while sautéing; it should be fragrant without browning, as burnt garlic can add bitterness to your dish. Chickpea Variations: For added flavor, consider roasting the chickpeas before adding them to the dish for a delightful crunch. Season Gradually: Always taste and adjust seasoning gradually—start with a little salt and pepper, and increase as needed to suit your preferences. {{image_4}} You can switch up the protein in this dish. Consider using lentils or black beans. Both add great flavor and nutrition. If you want a creamy taste, try using silken tofu. It blends well and is a great vegan option. For cheese lovers, nutritional yeast works well as a cheese substitute. It gives a savory flavor without dairy. To boost the taste, add spices like cumin or paprika. Fresh herbs like basil or thyme can brighten the dish. You can also toss in seasonal vegetables like zucchini or bell peppers. They add color and nutrients. Be creative and adjust flavors to your liking! If you need a gluten-free meal, swap the whole wheat pasta for gluten-free pasta. Options like brown rice or chickpea pasta work well. Keep an eye on cooking times, as they may differ from regular pasta. You want the pasta to be tender but not mushy. Adjust the cooking time based on the type of gluten-free pasta you choose. To store leftover Lemon Garlic Chickpea Pasta, place it in an airtight container. It stays fresh in the fridge for about 3 to 5 days. Make sure to cool it down to room temperature before sealing. This helps to keep it from getting soggy. When you’re ready to eat, reheat the pasta in a skillet over medium-low heat. Add a splash of water or olive oil to help it warm evenly. Stir gently until heated through. You can freeze this pasta dish if you want to save it for later. Just make sure it’s completely cool before you freeze it. Place it in a freezer-safe container or a freezer bag. Remove as much air as you can to avoid freezer burn. It will keep well for about 2 to 3 months. To thaw, move the pasta to the fridge overnight. Reheat it on the stove with a little water or olive oil to bring back the creamy texture. Yes, you can use dried chickpeas. To convert, soak them overnight. Then, cook them in boiling water until tender, about 1 to 2 hours. Drain and rinse them before adding to your dish. Using dried chickpeas may add a richer taste. Just make sure to adjust the cooking time and plan ahead. Whole wheat pasta works best for this recipe. It adds fiber and a nutty flavor. You can also choose gluten-free pasta if needed. Other good options include penne, fusilli, or spaghetti. Each type will hold the sauce well, so pick what you enjoy! To add heat, you can increase the red pepper flakes. Start with 1/2 teaspoon and adjust to your taste. You can also add crushed red pepper or diced jalapeños for extra spice. For a unique twist, try a dash of hot sauce or a sprinkle of cayenne pepper. Enjoy exploring these flavors! This blog post covered a simple, tasty pasta dish with healthy ingredients. We discussed the main items, like whole wheat pasta and chickpeas, along with tips for cooking. I shared how to perfect flavors and gave ideas for variations. Remember, you can mix and match ingredients to suit your taste. Enjoy exploring options and making this dish your own. With the right steps, you'll create a meal that is both satisfying and good for you. Happy cooking!$

A refreshing and healthy pasta dish featuring chickpeas, garlic, and lemon.

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Prep Time 10

Cook Time 10

Total Time 20

Course Main Course

Cuisine Mediterranean

Servings 4

Calories 350 kcal

Ingredients

8 oz whole wheat pasta
1 can (15 oz) chickpeas, drained and rinsed
4 cloves garlic, minced
1 large lemon (juice and zest)
3 tablespoons extra virgin olive oil
0.25 teaspoon red pepper flakes (optional for heat)
1 cup fresh spinach, roughly chopped
to taste salt and freshly ground pepper
for garnish fresh parsley, finely chopped
optional grated Parmesan cheese or nutritional yeast

Instructions

In a large pot, bring water to a boil and cook the whole wheat pasta according to package instructions until it reaches an al dente texture. Before draining, reserve 1/2 cup of the pasta water for later use, then drain the pasta and set it aside.
In a large skillet, heat the extra virgin olive oil over medium heat. Once hot, add the minced garlic and sauté for about 1 minute, or until fragrant but not browned, as this could lead to bitterness.
Add the drained chickpeas to the skillet and stir occasionally. Cook for about 3-4 minutes, until they are heated through and begin to soften.
Pour in the freshly squeezed lemon juice and sprinkle in the lemon zest along with the red pepper flakes, if you desire a bit of spice. Stir everything together until the chickpeas are well coated.
Add the cooked pasta to the skillet, followed by the reserved pasta water. Toss everything together gently to combine all elements thoroughly.
Carefully fold in the chopped spinach. Cook for an additional 2-3 minutes until the spinach has wilted and is vibrant green.
Taste the pasta and season with salt and freshly ground black pepper as desired, adjusting the seasoning to suit your palate.
Remove the skillet from the heat. Serve the pasta immediately, garnished with fresh chopped parsley. Optionally sprinkle with grated Parmesan cheese or nutritional yeast for an added flavor boost.

Notes

Serve in shallow bowls for an elegant touch, and consider adding a lemon wedge on the side for extra zest!

Keyword chickpeas, healthy, lemon, pasta, vegetarian