Made with roasted cauliflower, chickpea and arugula, this vegetable-packed vegan pasta recipe is a wholesome weeknight meal prepared in minutes.
This submit is sponsored by Barilla US.
This veggie-packed pasta recipe is the right weeknight dinner with deliberate leftovers for lunch! Dig in to additionally uncover why you need to add pasta below all of these veggies!
Substances for this recipe
Your favourite pasta ( I used Barilla Casarecce)
Canned (or cooked) chickpeas
Further virgin olive oil
Pink pepper flakes
Salt and pepper
Earlier than we make this recipe, let’s speak a bit about pasta and why it’s all the time in my pantry.
Pasta is a staple
Very similar to the white rice I grew up on within the rural south right here in the USA, pasta is a staple in lots of elements of the world.
Pasta is an easy meals, made with simply two elements: enriched durum wheat semolina + water.
And sure. It’s a refined grain.
However not all refined grains are created equal. There’s a distinction between “staple” refined grains, like pasta, that are enriched with iron and B nutritional vitamins and include no added sugar, fats or sodium versus “indulgent” refined grains like truffles, cookies, and donuts, which have extra added sugar, saturated fats and sodium.
As you realize, I’m a fan of together with each entire and refined grains on the desk. From my Slow Roasted Tomato Linguine to common entire grain recipes like my Apple Pecan Farro Salad or Orange Cashew Black Rice Salad, there actually is room for all of it.
And there’s analysis
It is likely to be related to higher weight-reduction plan high quality.
It’s true. Analysis means that dietary patterns that embody pasta such because the Mediterranean weight-reduction plan might need total improved weight-reduction plan high quality.
- A current research, printed in Frontiers in Vitamin (2020) with funding supplied by the Nationwide Pasta Affiliation discovered that eating pasta was associated with a better diet quality and decrease intakes of saturated fats and added sugar.
- One other study funded by the Grain Meals Basis discovered that of 1 in 5 People who ate pasta as a part of a Mediterranean weight-reduction plan, had over 20% higher total weight-reduction plan high quality (elevated fiber, magnesium, and vitamin D consumption), in addition to, decrease physique weight and waist circumference in comparison with those that ate no pasta in any respect.
Should you wanted convincing, that may simply be it. However ladies of childbearing age have one more reason.
Pasta is a supply of some key vitamins for pregnant ladies.
Pasta is a superb supply of folate (50% Each day Worth (DV)) and supply of iron (10% DV). These are vital since each folate and iron wants enhance throughout being pregnant and are particularly vital for wholesome pregnancies and fetal growth.
It’s the right base for straightforward veggie-packed meals.
Now, whereas all of these causes are all effectively and good, I maintain it readily available as a result of it’s the right car for fast and simple, vegetable and plant-protein packed meals.
I commonly make up my very own dishes with no matter I’ve within the pantry, freezer and fridge. Just like this one, my Roasted Broccoli and Walnut Pasta is one among my favourite combined pasta dishes.
Should you ever get stumped and wish a bit of creativity enhance, take a look at Barilla’s Pasta Builders for infinite inspiration. There you’ll discover concepts to include loads of greens, legumes, lean protein, and wholesome oils too.
However earlier than you head off to take a look at the builder…
Let’s dig into this Roasted Cauliflower, Chickpea and Greens Pasta recipe. It’s made in simply 3 steps!
Step 1: Boil the pasta and roast the greens. (I’m calling this one step since they occur on the identical time. You may also roast your veggies forward of time. However roasted cauliflower doesn’t final endlessly so I like to recommend not more than 1 day forward on that.)
Step 2: Begin the pasta “sauce” in a skillet by sauteing garlic and crimson pepper flakes in further virgin olive oil.
Step 3: Now, add the cooked pasta, roasted greens and arugula with a squeeze of lemon and sufficient reserved pasta water to make all of it saucy. Toss to mix and revel in this pasta heat – or room temperature if that’s your factor. It really works both manner.
Roasted Cauliflower Chickpea Arugula Pasta
This vegetable packed pasta recipe is ideal for a vegan dinner with a contact of magnificence.
- 3 cups bite-size cauliflower florets (about half a medium head)
- 1 15-ounce can chickpeas, rinsed and drained
- ¼ cup + 2 tbsp further virgin olive oil
- 1 tsp salt, divided
- ¼ tsp cracked black pepper
- 2 cups dry pasta (I used casarecce)
- 2 cloves garlic, minced
- 1 tsp crushed crimson pepper flakes
- Juice of a small lemon (about 3 tbsp)
- 4 cups arugula
- ¼-½ cup Reserved pasta water
Preheat the oven to 450°F. Unfold the cauliflower florets and chickpeas in an excellent layer on a sheet pan. Drizzle with 2 tablespoons olive oil and sprinkle with salt and pepper to style. Toss to coat. Roast about quarter-hour till the cauliflower begins to caramelize, turning as soon as.
Put together pasta in response to package deal instructions for cooking to al dente. Reserve 1/2 cup pasta water. Drain.
Warmth the remaining olive oil over medium-high warmth in a big skillet. Add the garlic and crimson pepper flakes. Prepare dinner till aromatic, about 2 minutes.
Scale back warmth to low. Add the recent drained pasta, roasted cauliflower and chickpeas, arugula and lemon juice. Add reserved pasta water beginning with ¼ cup till desired sauciness is achieved. Toss to coat. Style and add extra lemon, salt and pepper if desired. Serve.
Energy: 333kcal | Carbohydrates: 43g | Protein: 9g | Fats: 15g | Saturated Fats: 2g | Sodium: 40mg | Potassium: 428mg | Fiber: 4g | Sugar: 3g | Vitamin A: 624IU | Vitamin C: 40mg | Calcium: 64mg | Iron: 1mg