Penne Pasta with Chickpea Sauce

Chickpeas are an extremely healthy legume that offer numerous benefits. They are used for anti-inflammatory purposes, they are high in antioxidants and they are packed with fiber. This is why mediterranean diets tend to be some of the healthiest options. Instead of cooking pasta with a sauce that is high in sodium and fats, try this alternative. This is a vegan dish, but you can add in meat like chicken or shrimp to it if you prefer. Although, the chickpeas do contribute a nice amount of protein. 

Ingredients:

• 3/4 cup dry 100% Whole Grain Penne

• 1 cup drained, canned, unsalted chickpeas

• 3 tbsp extra virgin olive oil

• 1 cup shredded carrots

• 1 cup chopped onion

• 4 garlic cloves, minced

• 3/4 cup water

• 1/4 cup fresh parsley

• 1/4 cup chopped basil

• black pepper and sea salt

Instructions:

1. Bring water to a boil over medium-high heat in a medium pot.

2. Add in pasta once water is boiling, and cook until al-dente. While the pasta is cooking you can make the sauce.

3. Heat skillet on medium heat and add in olive oil.

4. Add in the chopped carrots, onion, and garlic. Cook for about 8 minutes.

5. Take the cooked onion mixture, chickpeas, water, salt and pepper and place in blender and process until smooth.

6. Drain pasta and place back into pot.

7. Add the sauce mixture and toss until combined.

8. Garnish with parsley and basil.

** the sauce should make about 3 servings so don't add all the sauce to the pasta if you are only making for yourself. 

Nutrition Facts: (1 serving of pasta and 1 serving of sauce)

Calories: 400

Protein: 14g

Carbohydrates: 56g

Fiber: 9g

Fat: 17g