Description
A vibrant, plant-based dish combining protein-rich chickpeas, tender broccoli, and al dente pasta in a zesty garlic-lemon sauce. Low in fat, high in fiber, and packed with bold flavors, this easy-to-make Italian-inspired meal is perfect for weeknights and meal prep.
Ingredients
250g pasta (penne, rotini, or fusilli)
300g broccoli florets
1 can (400g) chickpeas, drained and rinsed
4–5 garlic cloves, minced
60ml olive oil
¼ teaspoon red pepper flakes
60ml vegetable broth
1 tablespoon lemon juice
30g grated Parmesan cheese, optional
Salt and black pepper, to taste
Instructions
Boil a large pot of salted water over high heat until boiling
Add pasta and cook according to package instructions until al dente
Reserve ½ cup of the pasta water before draining the noodles
Heat olive oil in a large skillet over medium-high heat
Add minced garlic and red pepper flakes, sauté for 1 minute until fragrant
Stir in broccoli and cook for 3–4 minutes, until tender and slightly blistered
Add drained chickpeas and cook for 2 minutes
Pour in vegetable broth and lemon juice, stirring to coat
If the mixture is too thick, add reserved pasta water, 1 tablespoon at a time, until desired consistency
Season with salt and pepper
Toss cooked pasta into the skillet to combine
Serve with optional Parmesan cheese
Notes
Frozen broccoli florets work well if fresh is unavailable
Use gluten-free pasta for a gluten-free version
Adjust red pepper flakes to control heat level
Reserve pasta water improves sauce emulsification
Vegan Parmesan alternatives can be substituted if desired
Nutrition
- Serving Size: 1 bowl
- Calories: 310
- Sugar: 2g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 3g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 15g
- Cholesterol: 0mg