Pasta a la Putanesca

Pasta a la Putanesca is a rich and flavorful Spanish-inspired dish featuring high-protein ingredients and a robust sauce. This quick and easy recipe is perfect for a nutritious weeknight meal that satisfies both hunger and taste buds.

Ingredients

• Whole wheat spaghetti - 160 grams
• Canned chickpeas - 200 grams, drained and rinsed
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Red chili flakes - 1/2 teaspoon
• Canned diced tomatoes - 400 grams
• Black olives - 100 grams, pitted and chopped
• Capers - 2 tablespoons, rinsed
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Pepper - to taste

Steps

1. Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente, about 8-10 minutes.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and red chili flakes, sautéing for 1-2 minutes until fragrant.
3. Add the canned diced tomatoes to the skillet, stirring to combine. Bring to a simmer and cook for about 5 minutes.
4. Stir in the drained chickpeas, black olives, and capers. Cook for another 5 minutes, letting the flavors meld together.
5. Once the pasta is cooked, reserve 1/2 cup of pasta water and drain the rest. Add the spaghetti to the sauce in the skillet, tossing to coat. If the sauce is too thick, add reserved pasta water as needed.
6. Season the pasta with salt and pepper to taste. Remove from heat and stir in the fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 65 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein from chickpeas, promoting muscle repair and growth.
• Rich in fiber, aiding in digestion and promoting a feeling of fullness.

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