Orecchiette con Broccoli

Orecchiette con Broccoli is a delightful and nutritious Italian dish that combines ear-shaped pasta with vibrant broccoli, making it a perfect high-protein lunch. This dish is elevated by the addition of chickpeas and a hint of garlic, providing both flavor and texture.

Ingredients

• Orecchiette pasta - 200 grams
• Broccoli florets - 250 grams
• Canned chickpeas - 150 grams, rinsed and drained
• Garlic - 3 cloves, minced
• Extra virgin olive oil - 3 tablespoons
• Red pepper flakes - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese - 30 grams, grated (optional)

Steps

1. Bring a large pot of salted water to a boil. Add the orecchiette and cook according to package instructions until al dente, usually about 10-12 minutes.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and red pepper flakes, sautéing until fragrant, about 1-2 minutes.
3. Add the broccoli florets to the skillet and sauté for about 5 minutes until they are bright green and slightly tender.
4. Stir in the chickpeas and cook for an additional 2-3 minutes to heat through. Season with salt and black pepper to taste.
5. Once the pasta is done, reserve about 1/2 cup of the pasta water, then drain the pasta. Add the drained orecchiette to the skillet with the broccoli and chickpeas.
6. Toss everything together, adding reserved pasta water as needed to create a light sauce. Cook for another minute to combine the flavors.
7. Serve hot, topped with grated Parmesan cheese if desired.

Nutrition

• Calories: 550
• Protein: 20 g
• Carbs: 80 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 10 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, contributing to muscle health.
• High in fiber from broccoli and chickpeas, promoting digestive health.

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