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Pasta With Chickpeas and Kale

 
One serving costs about $1.43

$1.43 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 dairy-free,healthy,dairy free lunch,main course,main dish,dinner
spoonacular Score:94%

Spoonacular Score: 94%

 

Pasta With Chickpeas and Kale might be just the main course you are searching for. One serving contains 655 calories, 27g of protein, and 9g of fat. For $1.43 per serving, this recipe covers 43% of your daily requirements of vitamins and minerals. This recipe from Foodista has 1 fans. It is a good option if you're following a dairy free diet. From preparation to the plate, this recipe takes around 45 minutes. A mixture of bell pepper, ziti, kale, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the salt and pepper you could follow this main course with the Dr. Pepper Cake with Flour Cooked Frosting as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is spectacular. Similar recipes include Curried Chickpeas and Kale, Creamed kale with chickpeas, and Sautéed Chickpeas with Ham and Kale.

No one wine will suit every pasta dish. Pasta in a tomato-based sauce will usually work well with a medium-bodied red, such as a montepulciano or chianti. Pasta with seafood or pesto will fare better with a light-bodied white, such as a pinot grigio. Cheese-heavy pasta can pair well with red or white - you might try a sangiovese wine for hard cheeses and a chardonnay for soft cheeses. We may be able to make a better recommendation if you ask again with a specific pasta dish.

Ingredients

Servings:
1
1  dried bell pepper
dried bell pepper
2 cups
2 cups cooked chickpeas
cooked chickpeas
1 Tbsp
1 Tbsp garlic
garlic
1 pound
1 pound kale
kale
1 Tbsp
1 Tbsp olive oil
olive oil
4 Tbsps
4 Tbsps parsley
parsley
some
some salt and pepper
salt and pepper
1 pound
1 pound ziti
ziti
1  dried bell pepper
1
dried bell pepper
2 cups cooked chickpeas
2 cups
cooked chickpeas
1 Tbsp garlic
1 Tbsp
garlic
1 pound kale
1 pound
kale
1 Tbsp olive oil
1 Tbsp
olive oil
4 Tbsps parsley
4 Tbsps
parsley
some salt and pepper
some
salt and pepper
1 pound ziti
1 pound
ziti

Equipment

slotted spoon
slotted spoon
frying pan
frying pan
bowl
bowl
pot
pot
slotted spoon
slotted spoon
frying pan
frying pan
bowl
bowl
pot
pot


Instructions

  1. Set a large pot of water to boil, and add salt. Cut the kale stems into 2-3 inch pieces; chop the leaves coarsely and set aside. Boil the stems until they are nearly tender; then, add the greens. Cook until kale is quite tender but stillbright green. Scoop it out with a slotted spoon, place in a bowl of ice water, and keep pot boiling. When the kale cools, squeeze out excess water, gather it into a mass and chop rather finely. Meanwhile, place olive oil in a large skillet over ve
  2. Warm the garlic mixture over medium heat, and add the cooked pasta, the chickpeas and the chopped kale.
  3. Toss well, taste for seasoning, garnish with parsley and serve immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.43
Ingredient
1 dried bell pepper
2 cups cooked chickpeas
1 tablespoon garlic
1 pound kale
1 tablespoon olive oil
4 tablespoons parsley
1 pound ziti
Price
$0.60
$0.67
$0.18
$2.01
$0.17
$0.63
$1.46
$5.71

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • The best method for cooking pasta is pretty controversial, but most sources seem to reach a consensus. Check out our lesson on how to cook pasta in the academy.

Disclaimer

Nutritional Information

Quickview
655k Calories
27g Protein
8g Total Fat
119g Carbs
100% Health Score
Limit These
Calories
655k
33%

Fat
8g
13%

  Saturated Fat
1g
7%

Carbohydrates
119g
40%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
253mg
11%

Get Enough Of These
Protein
27g
55%

Vitamin K
871µg
830%

Vitamin A
12619IU
252%

Vitamin C
181mg
219%

Manganese
2mg
135%

Copper
2mg
117%

Selenium
76µg
109%

Folate
216µg
54%

Phosphorus
469mg
47%

Fiber
10g
43%

Magnesium
158mg
40%

Vitamin B6
0.7mg
35%

Iron
5mg
33%

Potassium
1141mg
33%

Calcium
245mg
25%

Zinc
3mg
24%

Vitamin B1
0.35mg
23%

Vitamin B3
3mg
19%

Vitamin B2
0.3mg
18%

Vitamin B5
0.95mg
9%

Vitamin E
1mg
9%

covered percent of daily need

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