Craving a mouthwatering pasta dish that's both nutritious and incredibly satisfying? Look no further than this game-changing Chickpea Sausage and Kale Pasta! In just 30 minutes, you'll transform simple ingredients into a restaurant-worthy meal that will make your taste buds dance and your body thank you. This Italian-inspired recipe is not just a meal—it's a flavor explosion that proves healthy eating can be absolutely delicious and exciting!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 8 oz pasta of choice
- 1 can chickpeas, drained and rinsed
- 2 cups kale, chopped
- 2 cloves garlic, minced
- 1/2 tsp red pepper flakes
- 2 tbsp olive oil
- Salt and pepper to taste
- Grated Parmesan cheese for serving
Instructions
- Begin by gathering all your ingredients: 8 oz of pasta, 1 can of chickpeas (drained and rinsed), 2 cups of chopped kale, 2 cloves of minced garlic, 1/2 tsp of red pepper flakes, 2 tbsp of olive oil, salt and pepper to taste, and grated Parmesan cheese for serving.
- Fill a large pot with water and add a generous amount of salt. Bring the water to a boil over high heat.
- Once the water is boiling, add the pasta of your choice. Cook according to the package instructions until al dente, usually around 8-10 minutes. Stir occasionally to prevent sticking.
- While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the minced garlic to the skillet and sauté for about 1-2 minutes until fragrant, being careful not to let it burn.
- Add the drained chickpeas to the skillet and sprinkle with red pepper flakes. Cook for about 3-4 minutes, stirring occasionally, until the chickpeas are heated through and slightly crispy.
- Next, add the chopped kale to the skillet. Season with salt and pepper to taste. Sauté for an additional 3-4 minutes until the kale is wilted and tender.
- Once the pasta is done cooking, reserve about 1/2 cup of the pasta cooking water, then drain the pasta.
- Add the drained pasta to the skillet with the chickpeas and kale. Toss everything together, adding a bit of the reserved pasta water to help combine the ingredients and create a light sauce.
- Cook for an additional 1-2 minutes to allow the flavors to meld, then remove from heat.
- Serve the pasta warm, topped with grated Parmesan cheese and an extra sprinkle of red pepper flakes if desired. Enjoy your Chickpea Sausage and Kale Pasta!
Tips
- Choose your pasta wisely: Use a shape that can hold sauce well, like penne, fusilli, or rigatoni.
- Don't skip reserving pasta water—it's the secret to creating a silky, clingy sauce that coats every bite.
- For extra crispy chickpeas, pat them completely dry before sautéing and use high heat.
- Use fresh kale for the best texture and flavor, removing tough stems before chopping.
- Adjust red pepper flakes to your spice preference—start with less and add more if needed.
- For a protein boost, consider adding plant-based sausage crumbles or tofu.
- Freshly grated Parmesan makes a huge difference compared to pre-packaged cheese.
- Serve immediately for the best texture and temperature.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 55g
Protein: 15g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 5mg
