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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 467.8
  • Total Fat: 9.3 g
  • Cholesterol: 1.3 mg
  • Sodium: 439.9 mg
  • Total Carbs: 81.9 g
  • Dietary Fiber: 13.7 g
  • Protein: 15.9 g

View full nutritional breakdown of SP_Stepf's Chickpeas and Shells calories by ingredient
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SP_Stepf's Chickpeas and Shells

Submitted by: STEPFANIER

Introduction

This delicious hearty pasta is a favorite in our house. High in fiber and in protein! This delicious hearty pasta is a favorite in our house. High in fiber and in protein!
Number of Servings: 4

Ingredients

    1 can chickpeas, drained and rinsed
    2 cups whole wheat pasta (small variety, like shells or elbows)
    1 medium onion, chopped
    6 cloves garlic, minced
    4 cups kale, chopped
    handful flat-leaf parsley, chopped
    1 lemon, juiced and zested (if organic)
    .5 t red pepper flakes
    1/2 glass wine
    3 T olive oil
    4 t parmesan, grated
    salt and pepper

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Directions

Makes four hearty servings. (1/2 cup each chickpeas and pasta, plus 1 cup of kale)
Boil water and cook pasta according to directions.
Meanwhile, heat olive oil over medium high heat, then add chickpeas. Cook two minutes, shaking the pan to get color on all sides. Add onion and garlic, and continue cooking until onions and garlic are caramelized. Shake/stir pan often.
Add wine, red pepper flakes and zest (if using an organic lemon). Turn heat to medium, add kale and 1/2 a cup of the water from the pasta. Cover and let cook over medium until kale is vibrant and tender, about 2 minutes. Drain and add pasta, stir and add lemon juice. Toss well, serve and top with plenty of parsley and 1 t parmesan. (omit cheese sub nutritional yeast to make vegan)
Makes four portions.


Number of Servings: 4

Recipe submitted by SparkPeople user SP_STEPF.






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Member Ratings For This Recipe


  • Good
    1 of 1 people found this review helpful
    Its ok. - 12/24/08

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  • Very Good
    0 of 1 people found this review helpful
    Always looking for new chickpea recipes, thanks! - 12/23/08

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  • 0 of 1 people found this review helpful
    Sounds interesting.....I will try it after the holidays. I have not cooked with kale before but I have eaten it and found it tasty. - 12/22/08

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  • Incredible!
    0 of 1 people found this review helpful
    Sounds delicious to me. Thanx for the recipe. - 12/21/08

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  • 0 of 1 people found this review helpful
    Chickpeas are my favorite! Can't wait to try this recipe! - 12/20/08

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  • 0 of 1 people found this review helpful
    sounds yummy - 12/19/08

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  • 0 of 1 people found this review helpful
    Looks like alot of carbs, but good fiber - 12/19/08

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  • 0 of 1 people found this review helpful
    This looks like a good and healthy meal. I'm gonna try this one when I'm on my holiday vacation. I hope the kids like it. - 12/18/08

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  • 0 of 1 people found this review helpful
    sounds good, but the calories are a bit MUCH for one serving! - 12/18/08

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  • 0 of 1 people found this review helpful
    Sounds delish. I will try it as soon as I go shopping! - 12/18/08

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  • 0 of 1 people found this review helpful
    I, too, am always looking for meatless meals. I'm definitely going to give this a try! - 12/18/08

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  • 0 of 1 people found this review helpful
    Sounds great and I am looking for more meatless meals! - 12/18/08

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  • 0 of 1 people found this review helpful
    I love Kale and this is on my to make list this weekend. I am a little confused on the pasta also. It must mean two cups already cooked. - 12/18/08

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  • This is interesting but the pasta is totally out of line. 1 cup of uncooked pasta yields 2 cups of cooked pasta. This would drastically lower the calorie and carb numbers. Otherwise a tasty meal. - 12/18/08

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