Mediterranean Sunshine Pasta with Lemon and Chickpeas
Experience the brightness of coastal Italy with a nutritionally re-imagined classic. This creamy, vibrant lemon pasta uses heart-healthy olive oil and the clever addition of chickpeas to create a luxuriously smooth sauce without the heavy butter and cheese. Ready in under 25 minutes, it’s where healthful eating meets weeknight comfort.
Servings 4
Calories 502kcal
Ingredients
- 12 ounces 340g whole-wheat spaghetti
- Kosher salt for pasta water
- 3 tablespoons high-quality extra virgin olive oil plus more for drizzling
- 4 large cloves garlic finely minced
- Zest of 2 medium lemons about 3 tablespoons
- ¼ teaspoon red pepper flakes
- 1 15-ounce can low-sodium chickpeas, rinsed and drained
- ⅓ cup 30g finely grated Pecorino Romano cheese
- 3 tablespoons fresh lemon juice from 1-2 lemons
- ½ cup finely chopped fresh parsley plus more for garnish
- ¼ teaspoon kosher salt for finishing
- Freshly ground black pepper
Instructions
- Prep & Boil: Bring a large pot of water to a boil and add a generous pinch of salt. While it heats, prepare your ingredients. In a small bowl, gently mash about half of the rinsed chickpeas with a fork, leaving the rest whole for texture.
- Infuse the Oil: In a large, deep skillet, combine the 3 tablespoons of olive oil, minced garlic, lemon zest, and red pepper flakes. Warm gently over low heat for 2-3 minutes until fragrant, being careful not to brown the garlic. Remove the skillet from the heat.
- Cook the Pasta: Add the whole-wheat spaghetti to the boiling water and cook according to package directions until just shy of al dente. Before draining, reserve at least 1 ½ cups of the starchy pasta water.
- Build the Sauce: Using tongs, transfer the cooked pasta directly into the skillet with the infused oil. Add the mashed and whole chickpeas along with 1 cup of the reserved pasta water. Place the skillet over medium heat and toss the pasta vigorously for 2-3 minutes. The starch from the water will emulsify with the oil, creating a creamy, golden sauce.
- Finish & Combine: Remove the skillet from the heat. Add the grated Pecorino Romano, fresh lemon juice, chopped parsley, and the final ¼ teaspoon of kosher salt. Toss everything together until the cheese has melted seamlessly into the sauce.
- Serve: Divide the pasta among four warmed bowls. Garnish with a bit more fresh parsley, a sprinkle of black pepper, and a final, light drizzle of extra virgin olive oil. Serve immediately.
Notes
Nutrition Information
(per serving)- Calories: 502 kcal
- Total Fat: 15 g
- Saturated Fat: 3.2 g
- Sodium: 519 mg
- Total Carbohydrates: 76 g
- Dietary Fiber: 12 g
- Protein: 18 g