SP_Stepf's Chickpeas and Shells


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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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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

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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