Linguine with chickpeas and arugula

Dietician's Tip

This recipe provides insoluble fiber (from whole-grain pasta) and soluble fiber (from garbanzo beans). Both are good for your health.

Ingredients

  • 6 ounces whole-grain linguine or spaghetti
  • 1/2 tablespoon olive or canola oil
  • 1 cup fresh or frozen stir-fry vegetables (onions and green, red and yellow peppers), chopped
  • 3 cloves garlic, minced
  • 1 can (15 ounces) unsalted garbanzo beans, drained
  • 1/4 teaspoon crushed red pepper
  • 1 lemon, juiced and zested
  • 1 cup shredded Parmesan cheese
  • 4 ounces (about 4 cups) arugula or baby spinach, coarsely chopped

Directions

Cook linguine for 5 minutes in boiling water. Drain, reserving 2 cups cooking water.

In a large skillet, heat oil over medium-low heat. Add stir-fry vegetables and garlic. Cook for 3 minutes.

Add the pasta, reserved cooking water, chickpeas, crushed red pepper, lemon zest and lemon juice to skillet. Cook for about 5 minutes or until the pasta is al dente.

Remove pan from the heat and stir in the cheese and arugula or baby spinach. Toss to combine until arugula or baby spinach is wilted. Serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 374
Total carbohydrate: 51 g
Cholesterol: 18 mg
Dietary fiber: 9 g
Monounsaturated fat: 3 g
Protein: 20 g
Saturated fat: 4 g
Serving size: About 1 1/2 cups
Sodium: 459 mg
Total fat: 10 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Grains and grain products: 3
Meats, poultry and fish: 1
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 2
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1
Vegetables: 2

Last Updated Jul 18, 2015


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