Broccoli Chickpea Pasta with Garlic Olive Oil is a delightful and nutritious meal that brings together the wholesome flavors of fresh broccoli, protein-rich chickpeas, and savory garlic in a beautifully simple pasta dish. This recipe not only promises a quick preparation with a total time of just 25 minutes but also manages to serve up to four people, making it perfect for weekday dinners or when you have friends over. The combination of robust flavors and healthy ingredients makes this dish a perfect choice for vegetarians and food lovers alike.
Furthermore, the addition of chickpeas gives the recipe a hearty twist, adding plant-based protein to keep you satisfied, while the olive oil adds richness and depth. Whether you are following a vegetarian diet or simply looking to incorporate more vegetables into your meals, this pasta dish is not only easy to make but also incredibly satisfying. The garlic and red pepper flakes provide a mild kick, balanced out beautifully with a drizzle of lemon juice that brightens the dish, making each bite a delightful experience.
Why You’ll Love This Broccoli Chickpea Pasta with Garlic Olive Oil
- Quick to Prepare: Ready in just 25 minutes, it’s perfect for busy nights.
- Nutritious Ingredients: Packed with protein from chickpeas and plenty of vitamins from broccoli.
- Customizable: You can swap or add vegetables according to your preference.
- Flavorful: The combination of garlic, olive oil, and lemon is sure to please your taste buds.
- Vegetarian-Friendly: A wholesome option for those following a meat-free diet.
Preparation Phase & Tools to Use
Before diving into the cooking process, it’s wise to prepare your kitchen and gather all the necessary tools. Start by finding a large pot to boil the pasta, and have a colander ready for draining it. You will also need a large skillet for sautéing the garlic and vegetables. A wooden spoon or spatula will help in mixing everything together, while a measuring cup and spoons will be essential for accurately measuring out your ingredients, such as olive oil and vegetable broth. Prepare your workspace by cleaning and organizing, making sure to wash the broccoli if using fresh, and drain and rinse the chickpeas thoroughly to avoid excess sodium. Lastly, if you plan on using Parmesan cheese, have it grated and ready to add just before serving.
Ingredients
- 250g (8.8 oz) Pasta (penne, rotini, fusilli)
- 300g (10.5 oz) Broccoli Florets (fresh or frozen)
- 1 can (400g / 14 oz) Chickpeas, drained & rinsed
- 4–5 cloves Garlic, minced
- 60ml (¼ cup) Olive Oil
- ¼ teaspoon Red Pepper Flakes
- 60ml (¼ cup) Vegetable Broth
- 1 tablespoon Lemon Juice
- 30g (¼ cup) Grated Parmesan Cheese (optional)
- Salt & Black Pepper to taste
Instructions
Step 1: Cook the Pasta
Begin by boiling a pot of water. Once it reaches a rolling boil, add a generous pinch of salt and the pasta of your choice. Stir occasionally to prevent sticking and cook until al dente, following the package directions for time. Save half a cup of pasta water before draining the cooked pasta to help adjust the sauce’s consistency later.
Step 2: Sauté Garlic and Broccoli
In a large skillet, heat the olive oil over medium heat. As the oil warms, add the minced garlic and red pepper flakes, stirring them for about one minute until fragrant. Be cautious not to burn the garlic as it can turn bitter. Afterward, add the fresh or frozen broccoli florets to the skillet. Sauté the broccoli for approximately 5 to 7 minutes until tender but still vibrant green. Stir occasionally for even cooking.
Step 3: Combine Ingredients
Next, incorporate the drained chickpeas into the skillet along with the vegetable broth and lemon juice. This step allows the flavors to meld together, simmering for about 2 to 3 minutes. Once everything is heated through, it’s ready to bring in the pasta. Add the drained pasta to the skillet, tossing to combine. If the mixture seems too dry, gradually add the reserved pasta water until you achieve your desired consistency.
Step 4: Season and Serve
Before serving, taste your creation and season it with salt and freshly cracked black pepper to suit your preference. If desired, sprinkle grated Parmesan cheese on top for an extra layer of flavor and richness. Serve warm and enjoy the delightful flavors of this Broccoli Chickpea Pasta!
Variations
- Protein: Swap chickpeas for white beans or add grilled chicken or shrimp for additional protein.
- Vegetables: Incorporate spinach, kale, or bell peppers to boost nutrition and flavor.
- Spices: Add different herbs like basil or oregano for an aromatic twist, or use smoked paprika for a unique touch.
Cooking Notes
- This dish pairs wonderfully with whole wheat or gluten-free pasta options, adjusting the cooking time as necessary.
- Feel free to use frozen broccoli as a shortcut; it cooks similarly to fresh without losing nutrition.
- For a creamier version, stir in a dollop of ricotta or cream cheese right before serving.
- To make it vegan, simply omit the Parmesan cheese or substitute it with a plant-based version.
Serving Suggestions
- Serve warm with crusty whole-grain bread on the side for a wholesome meal.
- Pair it with a light salad for added freshness and crunch.
Tips
- Make sure not to overcook the pasta; it should still have a slight bite to it.
- Prep all ingredients ahead of time to streamline the cooking process.
- For a more robust flavor, let the garlic sauté longer, but watch it closely.
- Experiment with different pasta shapes; each will bring a unique texture to the dish.
Prep Time, Cook Time, Total Time
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
Nutritional Information
- Calories: Approximately 450 per serving
- Protein: 15g
- Sodium: 220mg
FAQs
Can I use other vegetables in this recipe?
Absolutely! Similar vegetables like asparagus, zucchini, or green beans work well and can be substituted according to your taste or what you have on hand.
Is this pasta dish gluten-free?
By choosing gluten-free pasta options, you can easily make this a gluten-free meal.
Can I make this dish ahead of time?
Yes, you can prepare the components in advance, but it’s best served fresh. Store ingredients separately if needed, then combine them when ready to serve.
Can I add cheese to make it creamy?
Yes, incorporating ricotta or cream cheese before serving can add a lovely creaminess to this dish without overpowering its fresh flavors.
Conclusion
In conclusion, Broccoli Chickpea Pasta with Garlic Olive Oil is an exceptionally versatile and nutritious dish that is perfect for anyone looking to enjoy a delicious and health-conscious meal. With just a handful of fresh ingredients and minimal cooking time, this recipe makes satisfying weeknight dinners easy and enjoyable. Don’t hesitate to make this dish your own by experimenting with variations and serving suggestions! It’s a wonderful way to bring together wholesome flavors with efficient meal preparation. We encourage you to try this recipe and share your thoughts or any variations you’ve made in the comments below!
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Delicious Broccoli Chickpea Pasta with Garlic Olive Oil
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
Broccoli Chickpea Pasta with Garlic Olive Oil is a delightful and nutritious meal that brings together the wholesome flavors of fresh broccoli, protein-rich chickpeas, and savory garlic in a beautifully simple pasta dish.
Ingredients
- 250g (8.8 oz) Pasta (penne, rotini, fusilli)
- 300g (10.5 oz) Broccoli Florets (fresh or frozen)
- 1 can (400g / 14 oz) Chickpeas, drained & rinsed
- 4–5 cloves Garlic, minced
- 60ml (¼ cup) Olive Oil
- ¼ teaspoon Red Pepper Flakes
- 60ml (¼ cup) Vegetable Broth
- 1 tablespoon Lemon Juice
- 30g (¼ cup) Grated Parmesan Cheese (optional)
- Salt & Black Pepper to taste
Instructions
- Begin by boiling a pot of water. Once it reaches a rolling boil, add a generous pinch of salt and the pasta of your choice. Stir occasionally to prevent sticking and cook until al dente, following the package directions for time. Save half a cup of pasta water before draining the cooked pasta to help adjust the sauce’s consistency later.
- In a large skillet, heat the olive oil over medium heat. As the oil warms, add the minced garlic and red pepper flakes, stirring them for about one minute until fragrant. Be cautious not to burn the garlic as it can turn bitter. Afterward, add the fresh or frozen broccoli florets to the skillet. Sauté the broccoli for approximately 5 to 7 minutes until tender but still vibrant green. Stir occasionally for even cooking.
- Next, incorporate the drained chickpeas into the skillet along with the vegetable broth and lemon juice. This step allows the flavors to meld together, simmering for about 2 to 3 minutes. Once everything is heated through, it’s ready to bring in the pasta. Add the drained pasta to the skillet, tossing to combine. If the mixture seems too dry, gradually add the reserved pasta water until you achieve your desired consistency.
- Before serving, taste your creation and season it with salt and freshly cracked black pepper to suit your preference. If desired, sprinkle grated Parmesan cheese on top for an extra layer of flavor and richness. Serve warm and enjoy the delightful flavors of this Broccoli Chickpea Pasta!
Notes
Feel free to use frozen broccoli as a shortcut; it cooks similarly to fresh without losing nutrition.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Dinner
Nutrition
- Calories: 450 kcal
- Sodium: 220 mg
- Protein: 15 g