Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.
Enter Meatless Monday. This week's recipe is whole wheat pasta with chickpeas, kale and sun-dried tomatoes. “The combination of whole wheat pasta and chickpeas is a take on the high-fiber and protein-rich pairing of grains and legumes, or the “beans-and-rice” dishes eaten around the world,” says Chef Asatal who provided the recipe. She adds, “With the spice combo and additions of lemon and sun-dried tomatoes, this quick and easy dinner solution has a lot of flavor.”
Serves four as an entree or six as a side dish.
Whole Wheat Pasta With Chick Peas, Kale and Sun-Dried Tomatoes
2 cups uncooked whole wheat orzo pasta or spaghetti/linguine
2 packed cups chopped kale
Juice and zest of 2 lemons
1 onion, diced
3 cloves garlic, minced
2 cans chickpeas, rinsed and drained
1/4 cup sun-dried tomatoes
1/2 cup of chicken stock or vegetable stock
1 Tbsp Life Chef Flamenco Spice Blend or combination of cayenne pepper, smoked and sweet paprika, and thyme
Cook pasta according to package directions. In the last 2 minutes of cooking add the chopped kale to the pasta water. Cook until pasta is al dente and greens are just wilted, then drain in a colander and transfer to a bowl. Drizzle with lemon juice and lemon zest, stir and set aside.
While the pasta is cooking heat 1 tbsp of oil (or mist pan with oil) over medium high heat. Saute onion and garlic until tender. Add chickpeas, sundried tomatoes, 1/2 cup of chicken stock and spices. Continue cooking until half of the liquid is cooked off. Add the pasta and kale mixture, stir well and serve.
Nutrition info: Per 235 gram serving: 322 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 2477 mg sodium, 66 g total carbs, 11 g dietary fiber, 2 g sugar and 11 g protein.
About chef Asata
Chef Asata completed her degree in culinary arts from the International School of Culinary Arts at the Art Institute of Atlanta in 2000 and has been a professional chef for nearly a decade in some of Atlanta’s top-rated restaurants and in private homes. She has been chef at Dish Restaurant, the Food Studio and Nikolai’s Roof (both recipients of the AAA Four Diamond Award) and the vegan restaurant Lush. Asata teaches cooking classes for teens and adults at the Cooks Warehouse in Atlanta.