Garlic-infused Pasta with Chickpeas and Spinach

Mero Reda
Jul 19, 2024
20 minutes read
171 Views

A delicious and easy-to-make vegan recipe, this dish combines a mix of ingredients rich in health benefits. Garlic boosts immunity and contains antioxidants, while olive oil provides heart-healthy fats. Plant-based butter is a great option for vegans, and sage enhances digestion and fights inflammation. Spinach is a source of iron and vitamins such as Vitamin C and K. Lemon juice supports iron absorption and boosts the body's immunity, while chickpeas provide protein and fiber. Pasta adds carbohydrate energy, while spices add flavor and support metabolism. However, it’s important to be mindful of salt and fatty ingredients to avoid excess sodium and calories.

Ingredients:

8 garlic cloves, finely chopped
2 tablespoons olive oil
1 tablespoon plant-based butter
2 tablespoons sage, finely chopped
½ cup vegetable broth
10 spinach leaves, finely chopped
2 tablespoons lemon juice
1 can of drained chickpeas
12 ounces pasta
Chili pepper to taste
A pinch of salt
A pinch of black pepper

Ingredient Substitutes:

Pasta: You can replace regular pasta with whole grain pasta, gluten-free pasta, or even vegetable-based pasta like squash or carrot.
Chickpeas: You can use lentils, fava beans, or even tofu as a substitute for chickpeas, which will add different flavors and textures.
Spinach: Spinach can be substituted with broccoli, kale, or chard to add variety in color and taste.

Preparation Method:

Sauté the garlic in olive oil and butter over medium-high heat until it turns golden.
Add the sage and stir, then add the vegetable broth and cook until the liquid is reduced by half.
Add the spinach and lemon juice, and stir the mixture.
Cook the mixture over medium heat until the sauce thickens.
Add the chickpeas, then set the mixture aside. Cook the pasta according to the package instructions.
Toss the pasta with the sauce and season with chili pepper, salt, and black pepper to taste.

Suggested Additions:

You can add chopped sun-dried tomatoes for an extra flavor.
Some fresh chopped basil leaves for garnish.

Note: This recipe contains ingredients that may cause allergies for some people, such as gluten in the pasta. Please ensure that you are not allergic to any of these ingredients before consuming.

Nutritional Values & Calories:

8 Garlic Cloves (24g):
Calories: 32 kcal
Carbohydrates: 7.2g
Protein: 1.5g
Fat: 0g
It has anti-inflammatory and antimicrobial properties and promotes heart health.
2 Tablespoons Olive Oil (27g):
Calories: 239 kcal
Carbohydrates: 0g
Protein: 0g
Fat: 27g
Rich in unsaturated fatty acids beneficial for heart health and contains antioxidants that protect the body from damage.
1 Tablespoon Butter (14g):
Calories: 100 kcal
Carbohydrates: 0g
Protein: 0g
Fat: 11g

2 Tablespoons Sage (6g):
Calories: 14 kcal
Carbohydrates: 2.5g
Protein: 0.4g
Fat: 0.3g
It has antioxidant and anti-inflammatory properties and helps improve memory.

½ Cup Vegetable Broth (120ml):
Calories: 6 kcal
Carbohydrates: 1g
Protein: 0.5g
Fat: 0g

10 Spinach Leaves (30g):
Calories: 7 kcal
Carbohydrates: 1g
Protein: 0.9g
Fat: 0.1g
An excellent source of vitamins and minerals, especially Vitamin K and folic acid, and rich in iron which helps combat anemia.

2 Tablespoons Lemon Juice (30ml):
Calories: 8 kcal
Carbohydrates: 2.6g
Protein: 0.1g
Fat: 0g

1 Can Chickpeas (240g drained):
Calories: 336 kcal
Carbohydrates: 54g
Protein: 19g
Fat: 6g
Rich in protein and fiber, helps in feeling full, and is a good source of vitamins and minerals like iron and manganese.

12 Ounces Pasta (340g):
Calories: 1260 kcal
Carbohydrates: 252g
Protein: 42g
Fat: 6g

Chili Pepper (1g):
Calories: 3 kcal
Carbohydrates: 0.7g
Protein: 0.1g
Fat: 0g

Pinch of Salt and Black Pepper (1g):
Calories: 0 kcal
Carbohydrates: 0g
Protein: 0g
Fat: 0g

Total Nutritional Values (for the entire recipe):
Calories: 2005 kcal
Carbohydrates: 320.5g
Protein: 64g
Fat: 50.9g

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Mero Reda

مرحبا اسمي ميرنا لدي شغف بالطبخ و تقديم وصفات للدايت و لكن تكون مثل الطعام العادي و لكن بسعرات حرارية اقل و هو ما يجعل النظام الصحي مسلي و الشخص يستطيع ان ياكل اي شئ و بدون حرمان و اتمني ان تنال الوصفات اعجابكم