Creamy Italian Chickpea Pasta with Sautéed Veggies (vegan pasta recipe)

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Gluten-free, healthy, and even a bit fancy: this Creamy Chickpea Pasta is the perfect dish if you are looking for loads of plant proteins!

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This is probably one of the best vegan pasta recipes I have ever come up with! The veggies and the basil and thyme “pesto” give this creamy chickpea pasta recipe a unique taste, which reminds me of an authentic and rich Italian pasta recipe.

Optional, but strongly suggested, is the addition of some grated cheese (or nutritional yeast) on top of this creamy chickpea pasta. If you are not vegan, I recommend adding some grated Mozzarella or Parmesan cheese for some extra creaminess! Alternatively, some nutritional yeast will do its job and give this healthy chickpea pasta a stronger and more characteristic taste!

Another great thing about this vegan chickpea pasta recipe is that it is an easy way to incorporate more veggies into your diet. Mushrooms, asparagus, and tomatoes are indeed super-rich in antioxidants, vitamins, and minerals that help your body thrive. Even the pickiest children will love it!

Last but not least, the choice of using chickpea pasta in place of regular pasta is not casual at all! Indeed, chickpea pasta, besides being a great source of plant protein, has several other amazing benefits.

Let’s have a look at all of them!

Why is Chickpea Pasta a great alternative to regular pasta?

Chickpea pasta can be a great alternative to regular pasta for several reasons. Although I don’t recommend completely giving off regular pasta, chickpea pasta is for sure an excellent way to have a more varied diet and incorporate more plant-based protein into your diet.

Indeed, chickpea pasta contains around 13 grams of protein for a 2-ounce serving, which is almost four times more compared to regular whole wheat pasta. In addition, chickpea pasta can be considered a minimally processed food, as it generally contains only chickpea flour and water, and it doesn’t contain any saturated fat, cholesterol, or added sugar. On the contrary, it is rich in fiber, zinc, and magnesium. All reasons why it can be considered a great choice for a healthier Italian pasta recipe.

Moreover, chickpea pasta is naturally gluten-free, and therefore suitable for celiac people, and also keto-friendly, as it is lower in net carbs compared to regular pasta. Indeed, a serving of chickpea pasta contains around 32 to 37 grams of carbohydrates, which can easily fit into the typical 50 grams per day limit of a ketogenic diet.

Consuming more chickpea pasta is also an easy way of incorporating more legumes into our diet. This is especially important for people who may suffer from gas and bloating after eating “whole” beans. However, as with any high-fiber food, I recommend gradually increasing your intake so your body can get used to the uptick in fiber.

Finally, the chickpea pasta recipes out there are almost endless, which makes eating legumes less boring. For example, you can try my Roasted Veggies Chickpea Pasta, a true comfort food!

Credits to TheHealthy.com for the nutritional information

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Italian Chickpea Pasta with Sautéed Veggies

Yum Caitlin Havener
Gluten-free, healthy, and even a bit fancy: this Creamy Chickpea Pasta is the perfect dish if you are looking for loads of plant proteins!
5 from 1 vote
Prep Time 10 mins
Total Time 20 mins
Course Dinner, Lunch
Cuisine European, Italian
Servings 4
Calories 566 kcal

Ingredients
  

  • 1 box Chickpea pasta
  • 1 cup Campari tomatoes quartered or other type
  • 1 bunch Asparagus rough ends removed
  • 4 oz Mushrooms sliced
  • ½ Onion diced
  • 1,2 cup Roasted red peppers
  • 3 cloves Garlic minced
  • 2 handfuls Fresh basil
  • 1 handful Fresh oregano
  • ½ cup Olive Oil
  • 1 tbsp Butter (or more olive oil)
  • ¾ tsp Pepper
  • ½ tsp Thyme
  • 1 tsp Salt
  • 2 tbsp Tahini
  • ½ cup Mozzarella or Parmesan cheese or nutritional yeast (for a fully vegan dish) optional, grated

Instructions
 

  • Cook the chickpea pasta.
  • Add some olive oil (or butter) to pan and heat over medium high.
  • Add the asparagus and cover. Rotate occasionally, and cook for about 6 minutes or until the veggies start to soften (not totally cooked!)
  • Remove the cover and add a little bit of the olive oil to the pan.
  • Add the garlic, onion, and mushrooms. Cook until the mushrooms start to soften.
  • Stir in the rest of the olive oil, tahini, fresh basil, fresh oregano, thyme, salt, pepper, roasted red peppers, and tomatoes.
  • Cook for a few more minutes to let the flavors combine together.
  • Serve over the pasta. Enjoy!

Notes

Nutrition

Calories: 566kcalCarbohydrates: 49gProtein: 16gFat: 38gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 22gCholesterol: 8mgSodium: 623mgPotassium: 961mgFiber: 13gSugar: 5g
Keyword chickpea pasta, italian recipes, pasta recipes, vegan dinner, vegan lunch, vegan pasta, vegetarian recipes, veggie pasta
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