Pasta con Salsa di Legumi

Pasta con Salsa di Legumi is a hearty vegan dish featuring pasta coated in a rich sauce made from blended legumes, offering a nutritious twist on a classic Italian favorite. This midnight meal is not only satisfying but also packed with protein and fiber, perfect for a late-night indulgence.

Ingredients

• Pasta (spaghetti or penne) - 150 grams
• Canned chickpeas - 200 grams, drained and rinsed
• Canned diced tomatoes - 200 grams
• Garlic - 2 cloves, minced
• Extra virgin olive oil - 2 tablespoons
• Fresh basil - 10 grams, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Red pepper flakes - 1/4 teaspoon (optional)
• Vegetable broth - 100 milliliters

Steps

1. Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente, usually about 8-10 minutes.
2. While the pasta is cooking, heat the olive oil in a pan over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant but not browned.
3. Add the rinsed chickpeas and diced tomatoes to the pan. Stir well and cook for about 5 minutes, allowing the flavors to meld.
4. Pour in the vegetable broth and bring the mixture to a simmer. Cook for an additional 5-7 minutes, stirring occasionally.
5. Use an immersion blender or transfer the mixture to a blender and blend until smooth, creating a creamy sauce. Return it to the pan if blended separately.
6. Season the sauce with salt, black pepper, and red pepper flakes if using. Stir in the chopped fresh basil.
7. Once the pasta is cooked, drain it and add it directly into the sauce. Toss well to coat the pasta evenly in the sauce.
8. Serve hot, garnished with additional basil if desired.

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from chickpeas, supporting muscle health.
• Rich in fiber, promoting digestive health and helping to maintain a healthy weight.

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