Tuna and chickpea pasta

Tuna and chickpea pasta, oh my! Here’s a delectable dish that not only satisfies those carb cravings but also packs a protein punch. Dive into this recipe for a taste that merges the savory sea with the heartiness of pulses. It’s healthy, delicious, and ready in no time!

Tuna and chickpea pasta Ingredients

• Tuna (canned in water): 6 oz (170g)
• Chickpeas (cooked or canned, drained): 1 cup (240 ml)
• Whole wheat pasta: 8 oz (225g)
• Olive oil: 2 tbsp (30 ml)
• Fresh garlic (minced): 2 cloves
• Fresh basil (chopped): 1/4 cup (60 ml)
• Cherry tomatoes (halved): 1 cup (240 ml)
• Fresh lemon juice: 1 tbsp (15 ml)
• Salt and pepper: to taste
• Grated Parmesan cheese (optional): 2 tbsp (30 ml)
• Red chili flakes (optional): 1/2 tsp (2.5 ml)

Time: Preparation – 10 mins, Cooking – 15 mins.

Serves: 2

Nutritional Facts (Per Serving)

• Calories: 500
• Protein: 30g
• Carbs: 60g
• Fiber: 10g
• Fat: 15g
• Saturated Fat: 2g
• Cholesterol: 20mg
• Sodium: 300mg

Tuna and chickpea pasta Instructions

1. Begin by boiling a large pot of water.
2. Once boiling, salt the water generously and add the whole wheat pasta.
3. Let it cook until al dente, roughly 8-10 minutes.
4. As your pasta cooks, heat olive oil in a large pan over medium heat.
5. Toss in the minced garlic, sizzling until golden brown – that’s where the flavor magic happens!
6. Add the drained tuna and chickpea into the pan. Gently mix for 2-3 minutes, ensuring the mix doesn’t stick.
7. Slide in those juicy cherry tomatoes and give a good stir, letting the heat soften them a tad for about 2 minutes.
8. By now, your pasta should be ready. Drain the water and introduce the pasta to the pan.
9. Mix well, ensuring the pasta gets familiar with every ingredient in that pan.
10. Season with salt, pepper, and optional chili flakes.
11. Drizzle in the fresh lemon juice and sprinkle the chopped basil.
12. Serve while hot, and if you’re feeling a little fancy, sprinkle some grated parmesan on top. Though optional, it’s a game-changer.

Tips

1. If using canned chickpeas, rinse them thoroughly to reduce the sodium content.
2. Prefer your Tuna and chickpea pasta a bit creamier? Try adding a dash of low-fat Greek yogurt before serving.
3. Whole grain pastas can be substituted for a gluten-free version if desired. Just keep an eye on cooking times as they may vary.
4. Fresh lemon zest can add an extra zing to your Tuna and chickpea pasta.
5. Always go for tuna canned in water for a healthier, lower-calorie option.

How to Serve & Enjoy

• While the Tuna and chickpea pasta is splendid on its own, you can accompany it with a refreshing side salad or some crusty whole grain bread to complement the textures.
• Like a bit of crunch? Top your plate with some toasted breadcrumbs or crushed walnuts.
• Feeling adventurous? Pair the Tuna and chickpea pasta with a cool glass of iced green tea. The subtle bitterness of the tea contrasts delightfully with the savory tones of the pasta.
• Don’t forget to savor every bite. The combination of flavors is truly something to relish.

There you have it – an AH7 signature Tuna and chickpea pasta recipe that’s not just a delight for your taste buds but also a nod to your health and fitness goals. So, why wait? Dive into this gastronomic adventure, and remember, every dish tastes better when shared. Bon Appétit!

Also, take a look at this article about dinner recipes — it’s a great follow-up!

TUNA AND CHICKPEA PASTA

5 from 1 vote

Tuna and chickpea pasta, oh my! Here’s a delectable dish that not only satisfies those carb cravings but also packs a protein punch. Dive into this recipe for a taste that merges the savory sea with the heartiness of pulses. It’s healthy, delicious, and ready in no time!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Servings: 2

Calories: 500

Ingredients Method Notes

Ingredients

  

• Tuna canned in water: 6 oz (170g)
• Chickpeas cooked or canned, drained: 1 cup (240 ml)
• Whole wheat pasta: 8 oz 225g
• Olive oil: 2 tbsp 30 ml
• Fresh garlic minced: 2 cloves
• Fresh basil chopped: 1/4 cup (60 ml)
• Cherry tomatoes halved: 1 cup (240 ml)
• Fresh lemon juice: 1 tbsp 15 ml
• Salt and pepper: to taste
• Grated Parmesan cheese optional: 2 tbsp (30 ml)
• Red chili flakes optional: 1/2 tsp (2.5 ml)

Method

 

1. Begin by boiling a large pot of water.
2. Once boiling, salt the water generously and add the whole wheat pasta.
3. Let it cook until al dente, roughly 8-10 minutes.
4. As your pasta cooks, heat olive oil in a large pan over medium heat.
5. Toss in the minced garlic, sizzling until golden brown – that’s where the flavor magic happens!
6. Add the drained tuna and chickpea into the pan. Gently mix for 2-3 minutes, ensuring the mix doesn’t stick.
7. Slide in those juicy cherry tomatoes and give a good stir, letting the heat soften them a tad for about 2 minutes.
8. By now, your pasta should be ready. Drain the water and introduce the pasta to the pan.
9. Mix well, ensuring the pasta gets familiar with every ingredient in that pan.
10. Season with salt, pepper, and optional chili flakes.
11. Drizzle in the fresh lemon juice and sprinkle the chopped basil.
12. Serve while hot, and if you’re feeling a little fancy, sprinkle some grated parmesan on top. Though optional, it’s a game-changer.

Notes

• If using canned chickpeas, rinse them thoroughly to reduce the sodium content.
• Prefer your Tuna and chickpea pasta a bit creamier? Try adding a dash of low-fat Greek yogurt before serving.
• Whole grain pastas can be substituted for a gluten-free version if desired. Just keep an eye on cooking times as they may vary.
• Fresh lemon zest can add an extra zing to your Tuna and chickpea pasta.
  Always go for tuna canned in water for a healthier, lower-calorie option.