Go Back Email Link

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
Cook Time 15 minutes
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.