Chickpea pasta has become a game-changer for busy weeknight dinners, offering a nutritious and delicious alternative to traditional wheat pasta. In this article, we’ll explore 11 mouthwatering chickpea pasta recipes that are perfect for those hectic evenings when you need a quick and satisfying meal. From creamy sauces to zesty Mediterranean flavours, these chickpea pasta dishes will revolutionise your weeknight dinner routine.
Discover a world of delicious and nutritious weeknight dinners with our collection of 11 quick and easy chickpea pasta recipes. Chickpea pasta, a protein-packed alternative to traditional wheat pasta, serves as the perfect base for these diverse and flavourful dishes. From creamy Alfredo to zesty Mediterranean salads, spicy Arrabbiata to comforting pasta bakes, this blog post offers a variety of options to suit every palate and dietary preference.
Each recipe is designed with busy schedules in mind, providing you with wholesome, satisfying meals that can be prepared in no time. We’ve included classic Italian favourites with a healthy twist, fusion dishes that bring exciting new flavours to your table, and comforting one-pot meals perfect for those hectic evenings.
In addition to the recipes, you’ll find helpful tips on cooking chickpea pasta to perfection, nutritional information comparing chickpea pasta to regular pasta, and answers to frequently asked questions. Whether you’re looking to increase your protein intake, reduce your carb consumption, or simply try something new, these chickpea pasta recipes offer a delicious way to elevate your weeknight dinner routine.
Join us on this culinary journey and discover how chickpea pasta can transform your meals into nutritious, exciting, and utterly delicious experiences. Get ready to revolutionise your weeknight dinners with these 11 quick and easy chickpea pasta recipes!
What Makes Chickpea Pasta a Nutritious Choice?
Chickpea pasta is not just a trendy alternative to wheat pasta; it’s a nutritional powerhouse that can elevate your weeknight meals. This legume-based pasta is packed with protein, fibre, and essential nutrients, making it an excellent choice for health-conscious individuals and those with dietary restrictions.
One of the standout features of chickpea pasta is its impressive protein content. Compared to traditional wheat pasta, chickpea pasta typically contains twice the amount of protein per serving. This makes it an ideal option for vegetarians, vegans, and anyone looking to increase their protein intake without relying on meat sources.
Fibre is another nutritional highlight of chickpea pasta. With significantly more fibre than regular pasta, it can help promote digestive health, maintain steady blood sugar levels, and keep you feeling fuller for longer. This is particularly beneficial for those watching their weight or managing diabetes.
Chickpea pasta is also naturally gluten-free, making it a suitable option for individuals with coeliac disease or gluten sensitivity. It provides a way to enjoy pasta dishes without the digestive discomfort that can come from wheat-based products.
Moreover, chickpea pasta is rich in essential vitamins and minerals. It’s an excellent source of folate, iron, and magnesium, nutrients that play crucial roles in various bodily functions, from supporting a healthy immune system to maintaining strong bones.
When it comes to carbohydrates, chickpea pasta offers a lower-carb alternative to traditional pasta. This can be beneficial for those following low-carb diets or looking to manage their carbohydrate intake.
In terms of taste and texture, chickpea pasta has a slightly nutty flavour that complements a wide range of sauces and ingredients. While the texture may be slightly different from wheat pasta, many find it equally satisfying and enjoyable.
By incorporating chickpea pasta into your weeknight dinner recipes, you’re not just preparing a quick meal – you’re providing your body with a nutrient-dense food that can contribute to overall health and wellbeing. As we explore the various chickpea pasta recipes in this article, keep in mind that you’re not only saving time in the kitchen but also making a choice that supports your nutritional goals.
How to Cook Chickpea Pasta Perfectly
Mastering the art of cooking chickpea pasta is essential for creating delicious weeknight dinners. While similar to cooking traditional wheat pasta, there are a few key differences to keep in mind to achieve the perfect al dente texture. Follow these tips to ensure your chickpea pasta dishes turn out perfectly every time.
Firstly, always start with plenty of salted water. Use about 4 litres of water for every 250 grams of chickpea pasta. Adding salt to the water (about 1 tablespoon per 4 litres) is crucial as it flavours the pasta from the inside out.
When it comes to cooking time, chickpea pasta generally cooks faster than wheat pasta. Most brands recommend cooking for 5-7 minutes, but it’s best to start checking for doneness around the 4-minute mark. Overcooking can lead to a mushy texture, so it’s important to keep a close eye on your pasta.
One common mistake is stirring the pasta too much during cooking. While it’s important to give it an initial stir to prevent sticking, excessive stirring can break down the pasta and lead to a gummy texture. Instead, stir gently once or twice during cooking.
Unlike wheat pasta, chickpea pasta doesn’t benefit from being cooked until very al dente and then finished in the sauce. It’s best to cook it to your desired texture in the boiling water before adding it to your sauce.
When draining chickpea pasta, avoid rinsing it unless you’re making a cold pasta salad. The starch on the surface of the pasta helps sauces adhere better. If you’re not using the pasta immediately, toss it with a small amount of olive oil to prevent sticking.
For the best texture, serve chickpea pasta immediately after cooking. If you need to hold it for a short time, keep it warm with a bit of sauce or olive oil to prevent clumping.
When it comes to sauces, chickpea pasta pairs well with a variety of options. Its slightly nutty flavour complements both light and creamy sauces. However, be mindful that very acidic sauces can sometimes affect the texture of chickpea pasta, so you may want to toss the pasta with these sauces just before serving.
Lastly, don’t be afraid to experiment with cooking methods. While boiling is the most common way to prepare chickpea pasta, some recipes call for baking it in casseroles or adding it directly to soups and stews. These methods can add interesting textures and flavours to your dishes.
By following these tips, you’ll be well on your way to creating perfect chickpea pasta dishes. Remember, practice makes perfect, and you may need to adjust cooking times slightly depending on the brand of pasta you’re using. With a little experimentation, you’ll soon be cooking chickpea pasta like a pro, ready to tackle any of the delicious recipes we’re about to explore.
1. Creamy Chickpea Pasta Alfredo
Indulge in the luxurious flavours of a classic Alfredo sauce with this healthier chickpea pasta version. This Creamy Chickpea Pasta Alfredo recipe is a perfect way to satisfy your craving for comfort food while still maintaining a nutritious meal. The rich, velvety sauce pairs beautifully with the nutty flavour of chickpea pasta, creating a harmonious blend that will have you coming back for seconds.
To make this delightful dish, you’ll need:
- 250g chickpea pasta (fettuccine or penne work well)
- 2 tablespoons unsalted butter
- 3 cloves garlic, minced
- 240ml double cream
- 100g grated Parmesan cheese
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
Begin by cooking the chickpea pasta according to the package instructions, being careful not to overcook. While the pasta is cooking, prepare the Alfredo sauce. In a large skillet, melt the butter over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it brown.
Pour in the double cream and bring the mixture to a gentle simmer, stirring constantly. Reduce the heat to low and gradually add the grated Parmesan cheese, stirring until it’s fully melted and incorporated into the sauce. Season with salt and pepper to taste.
Once the pasta is cooked to al dente, drain it well but don’t rinse. Add the pasta directly to the skillet with the Alfredo sauce, tossing gently to coat each strand with the creamy goodness. If the sauce seems too thick, you can add a splash of the pasta cooking water to loosen it up.
Serve the Creamy Chickpea Pasta Alfredo immediately, garnished with a sprinkle of fresh parsley and additional grated Parmesan if desired. For a complete meal, consider adding some grilled chicken or sautéed vegetables to the dish.
This Chickpea Pasta Alfredo is not only delicious but also packs a nutritional punch. The chickpea pasta provides a good dose of protein and fibre, while the Parmesan cheese adds calcium. It’s a satisfying meal that proves healthy eating doesn’t have to mean sacrificing flavour.
Remember, the key to a great Alfredo sauce is to keep stirring and not let it overheat, which can cause the cheese to become grainy. With a little practice, you’ll be whipping up this creamy chickpea pasta dish in no time, making it a go-to recipe for those busy weeknights when you need a quick and comforting meal.
2. Mediterranean Chickpea Pasta Salad
Transport your taste buds to the sunny shores of the Mediterranean with this vibrant and refreshing Chickpea Pasta Salad. This recipe combines the wholesome goodness of chickpea pasta with an array of colourful vegetables and zesty flavours, creating a light yet satisfying meal perfect for warm evenings or as a make-ahead lunch option.
Here’s what you’ll need to create this Mediterranean-inspired dish:
- 250g chickpea pasta (rotini or fusilli work well)
- 1 cucumber, diced
- 200g cherry tomatoes, halved
- 1 red bell pepper, diced
- 100g pitted Kalamata olives, halved
- 100g feta cheese, crumbled
- 1/4 red onion, finely sliced
- 50g fresh basil leaves, roughly chopped
For the dressing:
- 60ml extra virgin olive oil
- 30ml red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Start by cooking the chickpea pasta according to the package instructions. Remember, chickpea pasta tends to cook faster than traditional wheat pasta, so keep an eye on it to avoid overcooking. Once al dente, drain the pasta and rinse it under cold water to stop the cooking process and cool it down quickly.
While the pasta is cooking, prepare your vegetables and make the dressing. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, dried oregano, salt, and pepper until well combined.
In a large bowl, combine the cooled chickpea pasta with the cucumber, cherry tomatoes, red bell pepper, Kalamata olives, and red onion. Pour the dressing over the salad and toss gently to ensure everything is well coated. Finally, add the crumbled feta cheese and fresh basil, giving the salad a final gentle toss.
This Mediterranean Chickpea Pasta Salad can be served immediately, but it’s even better if you let it chill in the refrigerator for an hour or two to allow the flavours to meld together. Before serving, give it a quick toss and adjust the seasoning if needed.
The beauty of this chickpea pasta recipe lies in its versatility. Feel free to add or substitute ingredients based on your preferences or what you have on hand. Grilled artichoke hearts, sun-dried tomatoes, or roasted red peppers would all make excellent additions. For a protein boost, consider adding some grilled chicken or chickpeas (yes, actual chickpeas!).
This salad is not only delicious but also packed with nutrients. The chickpea pasta provides protein and fibre, while the colourful vegetables offer a range of vitamins and antioxidants. The olive oil in the dressing provides healthy fats, making this a well-balanced meal.
Whether you’re looking for a light dinner option, a crowd-pleasing dish for a summer barbecue, or a meal prep solution for busy weekdays, this Mediterranean Chickpea Pasta Salad has got you covered. It’s a refreshing twist on traditional pasta salads that celebrates the flavours of the Mediterranean while harnessing the nutritional benefits of chickpea pasta.
3. Spicy Chickpea Pasta Arrabbiata
Spice up your weeknight dinner routine with this fiery Chickpea Pasta Arrabbiata. This classic Italian dish, which translates to “angry pasta” due to its heat, gets a nutritious twist with the use of chickpea pasta. The robust flavours of garlic, chilli, and tomatoes create a sauce that perfectly complements the nutty taste of chickpea pasta, resulting in a dish that’s both satisfying and packed with flavour.
Here’s what you’ll need to create this spicy delight:
- 250g chickpea pasta (penne or fusilli work well)
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1-2 red chilli peppers, finely chopped (adjust to taste)
- 400g can of crushed tomatoes
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- Fresh basil leaves, torn
- Grated Parmesan cheese (optional)
Begin by cooking the chickpea pasta according to the package instructions, aiming for al dente texture. While the pasta is cooking, you can start preparing the arrabbiata sauce.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and chopped chilli peppers, sautéing for about 1-2 minutes until fragrant. Be careful not to burn the garlic, as it can become bitter.
Next, add the crushed tomatoes to the skillet. Stir in the dried oregano, salt, and pepper. Bring the sauce to a simmer and let it cook for about 10-15 minutes, stirring occasionally. This allows the flavours to meld and the sauce to thicken slightly.
Once the chickpea pasta is cooked, drain it well but reserve about 120ml of the pasta cooking water. Add the pasta directly to the skillet with the arrabbiata sauce, tossing to coat evenly. If the sauce seems too thick, add a splash of the reserved pasta water to loosen it up.
Finally, stir in the torn basil leaves, reserving a few for garnish. Taste and adjust the seasoning if needed. If you like, you can add a sprinkle of grated Parmesan cheese for extra flavour and richness.
Serve the Spicy Chickpea Pasta Arrabbiata immediately, garnished with the remaining basil leaves and additional Parmesan cheese if desired.
This dish is not only delicious but also offers a good balance of nutrients. The chickpea pasta provides protein and fibre, while the tomato-based sauce is rich in lycopene, a powerful antioxidant. The chilli peppers not only add heat but also contain capsaicin, which has been linked to various health benefits.
The beauty of this chickpea pasta recipe lies in its adaptability. If you prefer a milder version, you can reduce the amount of chilli peppers or substitute with red pepper flakes for more controlled heat. For a heartier meal, consider adding some grilled chicken, shrimp, or roasted vegetables to the dish.
Remember, the key to a great arrabbiata sauce is finding the right balance of heat. Start with a smaller amount of chilli and add more to taste. You can always increase the heat, but it’s harder to tone it down once it’s too spicy.
This Spicy Chickpea Pasta Arrabbiata is perfect for those nights when you want a quick, flavourful meal with a kick. It’s a testament to how chickpea pasta can be used in traditional recipes to create dishes that are both familiar and excitingly new.
4. Chickpea Pasta Primavera
Celebrate the bounty of vegetables with this colourful and nutritious Chickpea Pasta Primavera. This classic Italian-American dish, which means “spring pasta,” is a perfect way to incorporate a variety of seasonal vegetables into your meal. By using chickpea pasta, we’re adding an extra boost of protein and fibre to this already wholesome dish, making it a perfect choice for a satisfying weeknight dinner.
Here’s what you’ll need to create this veggie-packed delight:
- 250g chickpea pasta (penne or fusilli work well)
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 yellow squash, sliced
- 1 zucchini, sliced
- 100g asparagus, trimmed and cut into 2-inch pieces
- 100g cherry tomatoes, halved
- 60ml vegetable broth
- 60ml double cream
- 50g grated Parmesan cheese
- Salt and freshly ground black pepper to taste
- Fresh basil leaves, torn
Start by cooking the chickpea pasta according to the package instructions, aiming for al dente texture. Remember, chickpea pasta often cooks faster than traditional wheat pasta, so keep an eye on it.
While the pasta is cooking, prepare your vegetables. In a large skillet or wok, heat the olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it begins to soften. Add the minced garlic and cook for another minute until fragrant.
Next, add the bell pepper, yellow squash, and zucchini to the skillet. Cook for about 3-4 minutes, stirring occasionally, until the vegetables
Certainly! Let’s continue with the Chickpea Pasta Primavera recipe:
Next, add the bell pepper, yellow squash, and zucchini to the skillet. Cook for about 3-4 minutes, stirring occasionally, until the vegetables begin to soften. Then add the asparagus and cherry tomatoes, cooking for an additional 2-3 minutes. You want the vegetables to be tender-crisp, maintaining their vibrant colours and some texture.
Pour in the vegetable broth and let it simmer for a minute, allowing the vegetables to absorb some of the liquid. Then add the double cream, stirring gently to create a light sauce that coats the vegetables.
Once the chickpea pasta is cooked, drain it well but reserve about 120ml of the pasta cooking water. Add the pasta directly to the skillet with the vegetables and sauce. Toss everything together gently, ensuring the pasta is well coated with the sauce and the vegetables are evenly distributed. If the sauce seems too thick, add a splash of the reserved pasta water to loosen it up.
Stir in the grated Parmesan cheese, allowing it to melt and further enrich the sauce. Season with salt and pepper to taste, then add the torn basil leaves, reserving a few for garnish.
Serve the Chickpea Pasta Primavera immediately, garnished with the remaining basil leaves and additional Parmesan cheese if desired.
This dish is a celebration of vegetables, and you can easily adapt it based on what’s in season or available in your local market. In spring, you might use tender peas and young carrots. In summer, you could add some grilled eggplant or fresh corn kernels. Autumn could see the addition of roasted butternut squash or Brussels sprouts.
The beauty of this chickpea pasta recipe lies in its versatility and nutritional value. The array of vegetables provides a variety of vitamins, minerals, and antioxidants, while the chickpea pasta offers protein and fibre. The light cream sauce adds a touch of indulgence without overwhelming the dish.
For those looking to make this dish vegan, you can easily omit the cream and Parmesan cheese. Instead, try adding a splash of plant-based milk and a sprinkle of nutritional yeast for a similar creamy, cheesy effect.
This Chickpea Pasta Primavera is not only a feast for the eyes with its rainbow of colours, but it’s also a delicious way to pack more vegetables into your diet. It’s a perfect example of how chickpea pasta can be used to create dishes that are both nutritious and satisfying, proving that healthy eating can be both delicious and exciting.
Whether you’re looking for a Meatless Monday option or simply want to incorporate more plant-based meals into your routine, this Chickpea Pasta Primavera is sure to become a favourite. It’s a dish that celebrates the natural flavours of vegetables while providing the satisfying texture and protein boost of chickpea pasta.
5. One-Pot Chickpea Pasta and Meatballs
Simplify your weeknight dinner routine with this hearty and comforting One-Pot Chickpea Pasta and Meatballs. This dish combines the convenience of a one-pot meal with the nutritional benefits of chickpea pasta, creating a satisfying dinner that’s both easy to make and clean up. The rich tomato sauce, tender meatballs, and protein-packed chickpea pasta come together to form a meal that’s sure to please the whole family.
Here’s what you’ll need for this crowd-pleasing dish:
For the meatballs:
- 500g lean minced beef
- 1 egg, lightly beaten
- 50g breadcrumbs
- 1 small onion, finely grated
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
For the pasta:
- 250g chickpea pasta (penne or fusilli work well)
- 700ml passata
- 400ml chicken or vegetable broth
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- Fresh basil leaves, for garnish
- Grated Parmesan cheese, for serving (optional)
Start by preparing the meatballs. In a large bowl, combine the minced beef, egg, breadcrumbs, grated onion, minced garlic, dried oregano, salt, and pepper. Mix well and form into small meatballs, about 2.5cm in diameter. You should get approximately 20-24 meatballs.
In a large, deep skillet or Dutch oven, heat a tablespoon of oil over medium-high heat. Add the meatballs and cook, turning occasionally, until browned on all sides. This should take about 5-7 minutes. Remove the meatballs from the skillet and set aside.
In the same skillet, add the chopped onion and garlic. Sauté for 2-3 minutes until the onion begins to soften. Pour in the passata and broth, then add the dried basil and oregano. Stir to combine and bring the mixture to a simmer.
Add the chickpea pasta to the skillet, stirring gently to ensure it’s submerged in the liquid. Return the meatballs to the skillet, nestling them into the pasta and sauce. Cover the skillet and let everything simmer for about 8-10 minutes, or until the pasta is al dente and the meatballs are cooked through. Remember, chickpea pasta often cooks faster than traditional wheat pasta, so keep an eye on it to avoid overcooking.
Once the pasta is cooked and the sauce has thickened, remove the skillet from the heat. Let it stand for a few minutes before serving. This allows the sauce to be absorbed further by the pasta and the flavours to meld together.
Serve the One-Pot Chickpea Pasta and Meatballs hot, garnished with fresh basil leaves and a sprinkle of grated Parmesan cheese if desired.
This dish is not only delicious but also nutritionally balanced. The chickpea pasta provides a good source of protein and fibre, while the meatballs offer additional protein and iron. The tomato-based sauce is rich in lycopene, a powerful antioxidant.
One of the best things about this chickpea pasta recipe is its adaptability. You can easily switch up the type of meatballs you use – turkey or chicken meatballs would work well for a leaner option. For a vegetarian version, you could use plant-based meatballs or simply add some extra vegetables like diced bell peppers or zucchini.
The one-pot cooking method not only makes this dish convenient for busy weeknights but also allows the flavours to meld beautifully as everything cooks together. The chickpea pasta absorbs the flavours of the sauce, resulting in a dish that’s tasty through and through.
This One-Pot Chickpea Pasta and Meatballs is a perfect example of how chickpea pasta can be used to create comforting, familiar dishes with an added nutritional boost. It’s a meal that satisfies cravings for hearty Italian-inspired food while providing the benefits of a protein-rich, fibre-filled pasta alternative.
6. Lemon Garlic Chickpea Pasta with Spinach
Brighten up your weeknight dinner routine with this zesty and nutritious Lemon Garlic Chickpea Pasta with Spinach. This light yet satisfying dish combines the protein-packed goodness of chickpea pasta with the vibrant flavours of lemon and garlic, all balanced by the earthy richness of spinach. It’s a perfect meal for those evenings when you want something quick, fresh, and delicious.
Here’s what you’ll need to create this refreshing dish:
- 250g chickpea pasta (spaghetti or linguine work well)
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- Zest of 1 lemon
- Juice of 2 lemons
- 200g fresh spinach
- 50g grated Parmesan cheese, plus extra for serving
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
- 2 tablespoons fresh parsley, chopped
Begin by cooking the chickpea pasta according to the package instructions, aiming for al dente texture. Remember that chickpea pasta often cooks faster than traditional wheat pasta, so keep a close eye on it to avoid overcooking.
While the pasta is cooking, prepare the lemon garlic sauce. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant, being careful not to let it brown.
Add the lemon zest and red pepper flakes (if using) to the skillet, stirring for another 30 seconds to release their flavours. Pour in the lemon juice and let it simmer for a minute to reduce slightly.
Once the chickpea pasta is cooked, drain it well but reserve about 120ml of the pasta cooking water. Add the pasta directly to the skillet with the lemon garlic sauce, tossing to coat evenly. If the sauce seems too dry, add a splash of the reserved pasta water to loosen it up.
Next, add the fresh spinach to the skillet. Toss everything together, allowing the heat from the pasta and sauce to wilt the spinach gently. This should only take a minute or two.
Stir in the grated Parmesan cheese, allowing it to melt and create a creamy texture. Season with salt and pepper to taste, then add the chopped parsley, reserving a little for garnish.
Serve the Lemon Garlic Chickpea Pasta with Spinach immediately, garnished with the remaining parsley and additional Parmesan cheese if desired. For an extra burst of flavour, you could also add a sprinkle of lemon zest on top.
This dish is not only delicious but also nutritionally balanced. The chickpea pasta provides a good source of protein and fibre, while the spinach offers iron, vitamins, and antioxidants. The lemon adds a boost of vitamin C, and the olive oil provides healthy fats.
One of the best things about this chickpea pasta recipe is its versatility. You can easily adapt it to your taste or what you have on hand. For example, you could add some grilled chicken or shrimp for extra protein, or throw in some cherry tomatoes or roasted red peppers for additional vegetables.
The bright, citrusy flavours of this dish make it perfect for spring and summer, but it’s equally enjoyable year-round. It’s light enough to be refreshing on a warm evening, yet satisfying enough to comfort on a cool night.
This Lemon Garlic Chickpea Pasta with Spinach is a shining example of how chickpea pasta can be used to create dishes that are both healthy and full of flavour. It proves that nutritious eating doesn’t have to be boring or time-consuming. With its balance of protein, vegetables, and zesty flavours, this dish is sure to become a regular in your weeknight dinner rotation.
7. Chickpea Pasta Minestrone Soup
Warm up your weeknights with this hearty and nutritious Chickpea Pasta Minestrone Soup. This classic Italian soup gets a modern twist with the addition of protein-packed chickpea pasta, creating a meal that’s both comforting and nourishing. Packed with vegetables and bursting with flavour, this soup is perfect for those cooler evenings or when you’re craving a bowl of something warm and satisfying.
Here’s what you’ll need to create this comforting soup:
- 150g chickpea pasta (small shapes like elbows or shells work best)
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 zucchini, diced
- 400g can of diced tomatoes
- 400g can of cannellini beans, drained and rinsed
- 1.5 litres vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 bay leaf
- 100g fresh spinach
- Salt and freshly ground black pepper to taste
- Grated Parmesan cheese, for serving (optional)
Begin by heating the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery, and sauté for about 5 minutes until the vegetables begin to soften. Add the minced garlic and cook for another minute until fragrant.
Next, add the diced zucchini, canned tomatoes, cannellini beans, vegetable broth, oregano, basil, and bay leaf to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes, allowing the flavours to meld and the vegetables to soften.
Add the chickpea pasta to the simmering soup. Cook for about 6-8 minutes, or until the pasta is al dente. Remember, chickpea pasta often cooks faster than traditional wheat pasta, so keep an eye on it to avoid overcooking.
Once the pasta is cooked, add the fresh spinach to the pot, stirring until it wilts. This should only take a minute or two. Remove the bay leaf and season the soup with salt and pepper to taste.
Serve the Chickpea Pasta Minestrone Soup hot, garnished with a sprinkle of grated Parmesan cheese if desired. You could also serve it with a slice of crusty bread on the side for dipping.
This soup is not only delicious but also incredibly nutritious. The chickpea pasta provides a good source of protein and fibre, while the variety of vegetables offers a range of vitamins, minerals, and antioxidants. The cannellini beans add extra protein and fibre, making this a well-balanced meal in a bowl.
One of the best things about this chickpea pasta recipe is its flexibility. You can easily adapt it based on what vegetables you have on hand or what’s in season. In summer, you might add some fresh green beans or corn. In autumn, you could include some diced butternut squash or pumpkin.
This soup also stores well, making it perfect for meal prep. You can make a big batch and enjoy it throughout the week. If storing, it’s best to cook the pasta separately and add it to individual portions when reheating to prevent it from becoming too soft.
The Chickpea Pasta Minestrone Soup is a perfect example of how chickpea pasta can be incorporated into traditional recipes to boost their nutritional value. It’s a comforting, satisfying meal that proves healthy eating can be both delicious and convenient.
Whether you’re looking for a warming dinner on a chilly evening, a hearty lunch to fuel your day, or a nourishing meal to aid recovery when you’re feeling under the weather, this Chickpea Pasta Minestrone Soup has got you covered. It’s a versatile dish that celebrates the wholesome goodness of vegetables while providing the satisfying texture and protein boost of chickpea pasta.
8. Pesto Chickpea Pasta with Roasted Vegetables
Elevate your weeknight dinner with this vibrant and flavourful Pesto Chickpea Pasta with Roasted Vegetables. This dish combines the nutty goodness of chickpea pasta with the rich, herby flavours of pesto and the sweet caramelized notes of roasted vegetables. It’s a perfect balance of tastes and textures that will make your taste buds dance while providing a nutritious and satisfying meal.
Here’s what you’ll need to create this colourful dish:
For the roasted vegetables:
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 red onion, cut into wedges
- 2 tablespoons olive oil
- Salt and freshly ground black pepper to taste
For the pasta:
- 250g chickpea pasta (penne or fusilli work well)
- 120ml pesto (store-bought or homemade)
- 50g pine nuts, toasted
- 50g grated Parmesan cheese, plus extra for serving
- Fresh basil leaves, for garnish
Start by preheating your oven to 200°C (180°C fan). On a large baking sheet, toss the sliced bell peppers, zucchini, and red onion with olive oil, salt, and pepper.
Start by preheating your oven to 200°C (180°C fan). On a large baking sheet, toss the sliced bell peppers, zucchini, and red onion with olive oil, salt, and pepper. Spread the vegetables in a single layer and roast for about 20-25 minutes, or until they’re tender and lightly caramelized, stirring halfway through.
While the vegetables are roasting, cook the chickpea pasta according to the package instructions, aiming for al dente texture. Remember that chickpea pasta often cooks faster than traditional wheat pasta, so keep a close eye on it to avoid overcooking.
Once the pasta is cooked, drain it well but reserve about 120ml of the pasta cooking water. Return the pasta to the pot and add the pesto, tossing gently to coat the pasta evenly. If the sauce seems too thick, add a splash of the reserved pasta water to loosen it up.
When the vegetables are done roasting, add them to the pot with the pesto-coated chickpea pasta. Gently fold them in, being careful not to break the pasta or mash the vegetables.
Stir in the grated Parmesan cheese and most of the toasted pine nuts, reserving a few for garnish. Taste and adjust the seasoning with salt and pepper if needed.
Serve the Pesto Chickpea Pasta with Roasted Vegetables hot, garnished with the remaining pine nuts, a sprinkle of extra Parmesan cheese, and fresh basil leaves.
This dish is not only delicious but also nutritionally balanced. The chickpea pasta provides a good source of protein and fibre, while the roasted vegetables offer a variety of vitamins, minerals, and antioxidants. The pesto adds healthy fats from the olive oil and pine nuts, and the Parmesan cheese provides calcium.
One of the best things about this chickpea pasta recipe is its versatility. You can easily adapt it based on your preferences or what’s in season. In summer, you might use cherry tomatoes and eggplant. In autumn, try roasted butternut squash or Brussels sprouts. You can also experiment with different types of pesto – sun-dried tomato pesto or rocket pesto would work beautifully in this dish.
For a vegan version, you can use a dairy-free pesto and omit the Parmesan cheese, or replace it with nutritional yeast for a cheesy flavour.
This Pesto Chickpea Pasta with Roasted Vegetables is a perfect example of how chickpea pasta can be used to create dishes that are both nutritious and indulgent-tasting. The combination of the nutty chickpea pasta, the rich pesto, and the sweet roasted vegetables creates a symphony of flavours that will satisfy even the most discerning palates.
It’s also a great meal prep option. You can roast the vegetables and cook the pasta in advance, then assemble everything with the pesto just before serving. This makes it an ideal choice for busy weeknights when you want a quick but impressive meal.
Whether you’re looking for a Meatless Monday option, a colourful dish to impress dinner guests, or simply a delicious way to incorporate more vegetables into your diet, this Pesto Chickpea Pasta with Roasted Vegetables has got you covered. It’s a celebration of flavours and textures that proves healthy eating can be both exciting and satisfying.
9. Chickpea Pasta Carbonara
Indulge in a healthier version of the classic Italian comfort food with this Chickpea Pasta Carbonara. This dish maintains all the creamy, savory goodness of traditional carbonara while incorporating the nutritional benefits of chickpea pasta. It’s a perfect balance of indulgence and nutrition, making it an ideal choice for a satisfying weeknight dinner.
Here’s what you’ll need to create this delightful dish:
- 250g chickpea pasta (spaghetti or linguine work well)
- 150g pancetta or bacon, diced
- 3 large eggs
- 75g grated Pecorino Romano cheese
- 75g grated Parmesan cheese
- 2 cloves garlic, minced
- Freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
Start by bringing a large pot of salted water to a boil for the pasta. While the water is heating, prepare the carbonara sauce.
In a large bowl, whisk together the eggs, grated Pecorino Romano, and Parmesan cheese. Season generously with freshly ground black pepper. Set this mixture aside.
In a large skillet, cook the diced pancetta or bacon over medium heat until it’s crispy and the fat has rendered, about 5-7 minutes. Add the minced garlic and cook for another 30 seconds until fragrant. Remove the skillet from the heat and set aside.
Once the water is boiling, add the chickpea pasta and cook according to the package instructions until al dente. Remember that chickpea pasta often cooks faster than traditional wheat pasta, so keep a close eye on it to avoid overcooking.
Before draining the pasta, reserve about 240ml of the pasta cooking water. Drain the pasta well, but do not rinse it.
Working quickly, add the hot pasta to the skillet with the pancetta and garlic. Toss to combine, allowing the pasta to absorb some of the flavours.
Now comes the tricky part: tempering the egg mixture to create a smooth, creamy sauce without scrambling the eggs. To do this, slowly pour about half of the reserved pasta water into the egg and cheese mixture, whisking constantly. This will help to warm up the eggs gently.
Remove the skillet from the heat and pour the tempered egg mixture over the pasta, tossing quickly to coat the pasta evenly. The residual heat from the pasta will cook the eggs, creating a silky sauce. If the sauce seems too thick, add more of the reserved pasta water a little at a time until you reach your desired consistency.
Serve the Chickpea Pasta Carbonara immediately, garnished with additional grated cheese, freshly ground black pepper, and chopped parsley.
This chickpea pasta carbonara is not only delicious but also offers a nutritional boost compared to traditional carbonara. The chickpea pasta provides more protein and fibre than regular wheat pasta, making the dish more satisfying and beneficial for digestion.
One of the best things about this recipe is that it stays true to the simplicity of classic carbonara. The key is in the technique of creating a creamy sauce from eggs and cheese, without using any cream. This not only keeps the dish authentic but also lighter than many cream-based pasta dishes.
For those looking to make this dish a bit healthier, you can use turkey bacon instead of pancetta, or even omit the meat entirely for a vegetarian version. You could also add some vegetables like peas or asparagus for extra nutrition and colour.
Remember, the success of carbonara lies in timing and temperature control. The pasta should be hot enough to cook the egg mixture, but not so hot that it scrambles the eggs. With a little practice, you’ll master this technique and be able to whip up this impressive dish in no time.
This Chickpea Pasta Carbonara is a perfect example of how chickpea pasta can be used in classic recipes to create dishes that are both indulgent and nutritious. It’s a comforting meal that satisfies cravings for rich, creamy pasta while providing the benefits of a protein-rich, fibre-filled pasta alternative.
10. Thai-Inspired Chickpea Pasta Stir-Fry
Embark on a culinary journey to Southeast Asia with this Thai-Inspired Chickpea Pasta Stir-Fry. This fusion dish combines the protein-packed goodness of chickpea pasta with the vibrant flavours of Thai cuisine, creating a meal that’s both exciting and nutritious. It’s a perfect choice for those weeknights when you’re craving something a little different but still want a quick and easy dinner option.
Here’s what you’ll need to create this flavourful dish:
For the sauce:
- 3 tablespoons soy sauce
- 2 tablespoons fish sauce (or vegetarian alternative)
- 2 tablespoons lime juice
- 1 tablespoon brown sugar
- 1 teaspoon sriracha sauce (adjust to taste)
For the stir-fry:
- 250g chickpea pasta (penne or fusilli work well)
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 100g sugar snap peas
- 1 small head of broccoli, cut into florets
- 2 eggs, lightly beaten (optional)
- 50g unsalted peanuts, roughly chopped
- Fresh coriander, for garnish
- Lime wedges, for serving
Start by cooking the chickpea pasta according to the package instructions, aiming for al dente texture. Once cooked, drain and rinse with cold water to stop the cooking process. Set aside.
While the pasta is cooking, prepare the sauce by whisking together the soy sauce, fish sauce, lime juice, brown sugar, and sriracha in a small bowl. Set aside.
Heat the vegetable oil in a large wok or skillet over medium-high heat. Add the minced garlic and stir-fry for about 30 seconds until fragrant. Add the bell pepper, carrot, sugar snap peas, and broccoli. Stir-fry for 3-4 minutes until the vegetables are crisp-tender.
If using eggs, push the vegetables to one side of the wok and pour the beaten eggs into the empty space. Scramble the eggs quickly, then mix them with the vegetables.
Add the cooked chickpea pasta to the wok and pour the prepared sauce over everything. Toss well to combine, ensuring the pasta and vegetables are evenly coated with the sauce. Cook for another 1-2 minutes to heat everything through.
Remove from heat and stir in most of the chopped peanuts, reserving some for garnish.
Serve the Thai-Inspired Chickpea Pasta Stir-Fry hot, garnished with the remaining peanuts, fresh coriander, and lime wedges on the side for squeezing over the dish.
This fusion dish offers a delightful mix of textures and flavours. The chickpea pasta provides a nutty base that pairs beautifully with the sweet, sour, and spicy notes of the Thai-inspired sauce. The crisp vegetables add freshness and crunch, while the peanuts contribute a satisfying nuttiness.
Nutritionally, this dish is a powerhouse. The chickpea pasta offers protein and fibre, the variety of vegetables provides an array of vitamins and minerals, and the peanuts add healthy fats. It’s a well-balanced meal that will keep you satisfied.
One of the best things about this chickpea pasta recipe is its adaptability. You can easily customize it based on your preferences or what you have on hand. Feel free to swap in different vegetables like baby corn, mushrooms, or bean sprouts. For a protein boost, you could add some tofu, chicken, or shrimp.
This Thai-Inspired Chickpea Pasta Stir-Fry is a perfect example of how chickpea pasta can be used to create exciting, globally-inspired dishes. It proves that eating healthily doesn’t mean sacrificing flavour or excitement in your meals. Whether you’re looking to spice up your weeknight dinner routine or impress guests with a unique fusion dish, this recipe has got you covered.
11. Chickpea Pasta Bake with Tomato and Mozzarella
Conclude our culinary journey with this comforting Chickpea Pasta Bake with Tomato and Mozzarella. This dish combines the heartiness of a traditional pasta bake with the nutritional benefits of chickpea pasta, creating a meal that’s both satisfying and wholesome. It’s perfect for those evenings when you crave something warm and cheesy, but still want to keep things on the healthier side.
Here’s what you’ll need to create this crowd-pleasing dish:
- 250g chickpea pasta (penne or fusilli work well)
- 400g can of chopped tomatoes
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
- 150g fresh mozzarella, torn into pieces
- 50g grated Parmesan cheese
- Fresh basil leaves, for garnish
Preheat your oven to 200°C (180°C fan). Cook the chickpea pasta according to the package instructions, but undercook it slightly as it will continue to cook in the oven. Drain the pasta and set aside.
In a large bowl, combine the chopped tomatoes, minced garlic, dried oregano, dried basil, red pepper flakes (if using), salt, and pepper. Mix well.
Add the cooked chickpea pasta to the tomato mixture and stir gently to combine, ensuring the pasta is well coated with the sauce.
Transfer half of the pasta mixture to a baking dish. Scatter half of the torn mozzarella over the pasta. Then add the remaining pasta mixture and top with the rest of the mozzarella.
Sprinkle the grated Parmesan cheese over the top.
Bake in the preheated oven for about 20-25 minutes, or until the cheese is melted and bubbly, and the edges are golden brown.
Remove from the oven and let it cool for a few minutes before serving. Garnish with fresh basil leaves.
This Chickpea Pasta Bake is not only delicious but also nutritionally balanced. The chickpea pasta provides a good source of protein and fibre, while the tomato sauce offers lycopene, a powerful antioxidant. The cheese adds calcium and additional protein, making this a well-rounded meal.
One of the best things about this chickpea pasta recipe is its versatility. You can easily add vegetables like spinach, zucchini, or roasted bell peppers to boost the nutritional value even further. For a protein boost, consider adding some cooked chicken, ground turkey, or even chickpeas.
This dish is also great for meal prep. You can assemble it ahead of time and keep it in the refrigerator, then bake it when you’re ready to eat. It also freezes well, making it perfect for busy weeks when you need a quick, homemade meal.
The Chickpea Pasta Bake with Tomato and Mozzarella is a shining example of how chickpea pasta can be used to create comforting, familiar dishes with an added nutritional boost. It proves that healthy eating doesn’t mean giving up on your favourite comfort foods.
Whether you’re feeding a family, meal prepping for the week ahead, or just want a cozy dinner for yourself, this chickpea pasta bake has got you covered. It’s a satisfying, nutritious meal that celebrates the wholesome goodness of chickpea pasta while delivering all the comfort of a classic pasta bake.
Table: Nutritional Comparison of Chickpea Pasta vs Regular Pasta
To help you understand the nutritional benefits of chickpea pasta compared to regular wheat pasta, here’s a comparison table based on average values per 100g of dry pasta:
| Nutrient | Chickpea Pasta (per 100g) | Regular Pasta (per 100g) |
|---|---|---|
| Calories | 357 | 371 |
| Protein | 20-25g | 13g |
| Fibre | 13-16g | 3g |
| Carbs | 55-62g | 75g |
| Fat | 6-8g | 1g |
As you can see, chickpea pasta generally offers more protein and fibre, and fewer carbohydrates compared to regular wheat pasta. This makes it a great option for those looking to increase their protein and fibre intake or manage their carbohydrate consumption.
FAQs About Chickpea Pasta Recipes
Certainly! Let’s continue with the FAQs about Chickpea Pasta Recipes:
- How long does cooked chickpea pasta last in the fridge?
Cooked chickpea pasta can be stored in an airtight container in the refrigerator for 3-5 days. For best quality, reheat it gently, adding a splash of water if needed to prevent dryness. - Can I freeze dishes made with chickpea pasta?
Yes, most dishes made with chickpea pasta freeze well. However, the texture might change slightly upon thawing and reheating. It’s best to slightly undercook the pasta if you plan to freeze it, as it will continue to cook when reheated. - What’s the best sauce to pair with chickpea pasta?
Chickpea pasta has a slightly nutty flavour that pairs well with a variety of sauces. Tomato-based sauces, pesto, olive oil-based sauces, and creamy sauces all work well. The key is to choose a sauce that complements the pasta’s flavour without overpowering it. - Is chickpea pasta suitable for a low-carb diet?
While chickpea pasta does contain carbohydrates, it typically has fewer carbs and more fibre than regular wheat pasta. This makes it a better option for those watching their carb intake, but it may not be suitable for very strict low-carb diets. - How does the cooking time of chickpea pasta compare to regular pasta?
Chickpea pasta often cooks faster than regular wheat pasta. Most brands recommend cooking for 5-7 minutes, but it’s best to start checking for doneness around the 4-minute mark to avoid overcooking. - Can chickpea pasta be used in cold pasta salads?
Absolutely! Chickpea pasta works well in cold pasta salads. Just be sure to rinse it with cold water after cooking to stop the cooking process and cool it down quickly. - Is chickpea pasta a complete protein?
While chickpeas are high in protein, they are not a complete protein on their own as they lack some essential amino acids. However, when combined with other foods like vegetables, cheese, or meat in a meal, you can easily create a complete protein profile. - How does the taste of chickpea pasta compare to regular pasta?
Chickpea pasta has a slightly nutty flavour compared to the neutral taste of wheat pasta. While noticeable, this flavour is generally mild and pairs well with a variety of sauces and ingredients.
These FAQs should help address some common questions about cooking with chickpea pasta and incorporating it into various recipes. Remember, as with any new ingredient, it may take some experimentation to find your favourite ways to prepare and enjoy chickpea pasta.
Conclusion
Chickpea pasta has revolutionized the way we think about quick and easy weeknight dinners. As we’ve explored through these 11 diverse recipes, chickpea pasta offers a nutritious and versatile base for a wide range of delicious meals. From classic Italian-inspired dishes to fusion creations, chickpea pasta proves that healthy eating doesn’t have to be boring or time-consuming.
The benefits of chickpea pasta are clear. It’s higher in protein and fibre than traditional wheat pasta, making it more satisfying and beneficial for digestion. It’s naturally gluten-free, making it accessible to those with gluten sensitivities or coeliac disease. And perhaps most importantly, it’s delicious and adaptable, easily taking on the flavours of various sauces and ingredients.
These recipes demonstrate the incredible versatility of chickpea pasta. Whether you’re in the mood for a comforting pasta bake, a zesty stir-fry, or a light and refreshing salad, chickpea pasta can rise to the occasion. It works well with a variety of cooking methods, from one-pot meals to baked dishes, making it suitable for all sorts of cooking styles and preferences.
Moreover, these chickpea pasta recipes cater to different dietary needs and preferences. There are options for vegetarians, vegans, and meat-eaters alike. You can easily adjust the recipes to make them lower in calories or higher in protein, depending on your nutritional goals.
As we’ve seen, cooking with chickpea pasta doesn’t require any special skills or techniques. In fact, in many cases, it’s even easier to prepare than regular pasta due to its shorter cooking time. This makes it an ideal choice for busy weeknights when you want a nutritious meal without spending hours in the kitchen.
In conclusion, chickpea pasta offers a delicious way to boost the nutritional value of your meals without sacrificing taste or convenience. These 11 recipes are just the beginning – once you start experimenting with chickpea pasta, you’ll find countless ways to incorporate it into your weekly meal rotation. So why not give chickpea pasta a try? Your taste buds – and your body – will thank you for it.
Remember, the key to enjoying chickpea pasta is to embrace its unique qualities. Its nutty flavour and slightly different texture compared to wheat pasta can open up new culinary possibilities. Don’t be afraid to experiment and make these recipes your own. After all, the best chickpea pasta recipes are the ones that you and your family love to eat.
So, next time you’re planning your weeknight dinners, consider reaching for a box of chickpea pasta. With these recipes in your repertoire, you’re well-equipped to create quick, easy, and nutritious meals that will satisfy even the pickiest eaters. Here’s to healthier, tastier, and more diverse pasta dinners!
