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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!
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 15 minutes

Nutritions

Nutrition Facts
TUNA AND CHICKPEA PASTA
Amount per Serving
Calories
500
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
20
mg
7
%
Sodium
 
300
mg
13
%
Carbohydrates
 
60
g
20
%
Fiber
 
10
g
42
%
Protein
 
30
g
60
%
* Percent Daily Values are based on a 2000 calorie diet.

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)

Instructions

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