Vegan kale and chickpea pasta
Discover a delicious Vegan Kale and Chickpea Pasta recipe packed with wholesome ingredients like kale, chickpeas, and garlic. Perfect for a nutritious and satisfying meal!
- 26 May 2024
- Cook time 17 min
- Prep time 5 min
- 4 Servings
- 7 Ingredients
Vegan Kale and Chickpea Pasta is a nutritious and delicious dish that combines hearty ingredients with rich flavors. Perfect for those seeking a plant-based meal, this recipe is not only easy to make but also packed with protein and vitamins. Whether you're a seasoned vegan or just looking to include more plant-based meals in your diet, this pasta dish is sure to become a favorite.
Ingredients:
Instructions:
- Bring a large pot of salted water to a boil.
- Add the pasta and cook according to the package instructions until al dente.
- Reserve 1 cup of pasta water, then drain the pasta and set aside.
- While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
- Add the minced garlic and sauté for about 1-2 minutes, until fragrant, but not browned.
- Add the chopped kale to the skillet and cook for about 3-4 minutes, until it starts to wilt.
- Stir in the chickpeas, nutritional yeast, and a dash of salt. Cook for another 3-4 minutes, until everything is well combined and heated through.
- Add the cooked pasta to the skillet. If the mixture seems dry, add some of the reserved pasta water a little at a time until you reach desired consistency.
- Toss everything together until the pasta is well coated with the sauce and ingredients are evenly distributed.
- Taste and adjust seasoning, adding more salt if necessary.
- Serve the pasta hot, garnished with a sprinkle of additional nutritional yeast if desired.
Tips:
- Use high-quality olive oil: Using high-quality olive oil can greatly enhance the flavor of your dish. Opt for extra virgin olive oil for the best results.
- Cook pasta al dente: Make sure to cook your pasta just until it's al dente. This ensures it won't become mushy when mixed with the other ingredients.
- Massage the kale: Massaging the kale with a bit of olive oil before cooking can help to soften it and make it more palatable.
- Adjust seasoning to taste: Be sure to taste your dish before serving and adjust the seasoning if necessary. A bit more salt, pepper, or even a squeeze of lemon juice can make all the difference.
- Reserve pasta water: Before draining your pasta, reserve a cup of the pasta water. Adding a splash of this starchy water to your sauce can help to create a creamier texture.
This Vegan Kale and Chickpea Pasta is a satisfying meal that's both healthy and delicious. The combination of tender pasta, savory garlic, nutrient-rich kale, and protein-packed chickpeas creates a perfect balance of flavors and textures. Enjoy this dish on any occasion and feel good about the wholesome ingredients you're serving.
| Nutrition Facts | |
|---|---|
| Serving Size | 270 grams |
| Energy | |
| Calories 540kcal | 22% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 100g | 29% |
| Fiber 10g | 27% |
| Sugar 6g | 6% |
| Fat | |
| Fat 18g | 21% |
| Saturated 2.50g | 8% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 44mg | 8% |
| Vitamin B1 1.28mg | 107% |
| Vitamin B2 0.66mg | 51% |
| Vitamin B3 9mg | 59% |
| Vitamin B6 0.79mg | 46% |
| Vitamin B9 360ug | 89% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 33mg | 35% |
| Vitamin E 0.55mg | 4% |
| Vitamin K 130ug | 111% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.53mg | 0% |
| Iron, Fe 6mg | 52% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 330mg | 27% |
| Potassium, K 550mg | 16% |
| Selenium, Se 77ug | 136% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 2.65mg | 24% |
| Water | |
| Water 130g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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