When I posted about the benefits of garlic, I was in search for garlic-y recipes that were healthy and different.
Luckily, at about the same time, my sister sent me this recipe she got from a friend. This really worked for me, and while it has a lot of garlic (4 cloves) you can tone it down if you want less of a garlic blast and you will still have a healthier, wholesome change from pasta alfredo.
The chick peas give extra protein and less fat, so it’s a great switch from the fatty cheese of alfredo sauce.
This was also great warmed over the next day.
2 tsp Olive oil (extra virgin, organic if possible)
2 garlic cloves, peeled (let it rest for 10 min) and crushed
3/4 tsp Kosher salt
1/4 tsp crushed red pepper
1 (15 oz) can garbonzo beans (chick peas) drained and rinsed
1 (14 oz) can vegetable broth
1 1/2 cups (about 6 oz) uncooked medium pasta shells…try not to use whilte pasta as it is not as healthy …rice, corn, or whole wheat is a better choice if you have it
1/2 cup halved grape tomoatos
1 cup of sliced portabella mushrooms sauted in cooking spray coated pan for 5 minutes (optional)
2 garlic cloves peeled and minced
1 tBs minced fresh parsley
1 tBs fresh lemon juice
3 tBs shredded Parmigiano-Reggiano cheese (sub out grated soy cheese for vegan)
- Heat oil in a medium saucepan over medium heat.
- Add crushed garlic and saute 1 minute. Add salt, pepper, chickpeas, and broth and bring to a boil.
- Cover, reduce heat and simmer 15 minutes
- While that simmers, cook pasta in boiling water (leave out the salt in the water) for 9 minutes and drain well
- Place chickpea mixture in a food processor (or good blender) and process until smooth.
- Combine chickpea misture, pasta, tomatoes, mushrooms (if chosen) minced garlic, fresh parsley, and lemon juice. Toss well.
- Sprinkle with cheese and serve immediately
4 servings: cal: 333, fat: 9g, iron: 3.3 mg, protein: 13.6g, fiber 6.6g