By: Lisa M. Pressey
Artichoke and spinach pasta is a satisfying and tasty meal that is plant-based. It’s a combination of pasta, artichokes, spinach, chickpeas, lemon and cheese. Although this meal does not include any animal protein you still get everything you need.
Chickpeas are your main protein source, not to mention they are packed with other nutrients. In addition, the red lentil pasta offers a good amount of protein and fiber as well. Add in the vegetables for a little more protein, fiber, and other necessary nutrients needed for good health. This meal is a winner.
Chickpeas as an Alternate Protein Source
Chickpeas are a fantastic source of protein if you want to go plant-based or simply don’t eat meat. Although they do not contain as much protein as meat, they are a very suitable protein substitute. One cup of chickpeas has 14.5 grams of protein. Additionally they are rich in vitamins, minerals, and fiber making them an excellent alternative protein source.
INGREDIENTS
- 1 can of chickpeas, drained and rinsed
- 1 can of artichoke hearts, drained
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- lemon juice, half lemon
- 1 cup fresh spinach
- 1 tablespoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- box of red lentil pasta, or other bean pasta
- 1/2 cup GF DF Parmesan cheese
DIRECTIONS
- Drain chickpeas, then rinse 2-3 times. Put chickpeas, olive oil, salt, pepper, and garlic powder in a bowl, then mix thoroughly.
- Heat a pan over medium low heat, add the chickpeas, then cook for about 5 minutes or until they turn darker in color. Remove from the pan and set aside.
- Add artichokes and lemon juice to the pan, cook for about 5 minutes.
- At the same time, boil salted water for the pasta. Once it begins to boil, add pasta, then cook for 5 minutes. Drain pasta.
- Add pasta, chickpeas, and cheese to the pan with the artichokes, then stir to combine. Take 1/2 cup of pasta water and add it to the pan to make a sauce.
- Next, add the spinach, mix in and cook for 1 more minute. Check your seasoning, add salt and pepper if necessary.
When eating a plant-based diet you want to ensure you eat a variety of fruits, vegetables, nuts, seeds, legumes and grains to keep a well balanced diet. Eating a variety allows you to get all the nutrients and antioxidants you need for optimal health.