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Broccoli and Garlic with Pasta

Other

Contributed by: BMC Teaching Kitchen

A shallow bowl filled with whole wheat penne, chopped, bright green broccolini, garlic, and red pepper flakes.

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Pasta with broccoli and sausage is a classic. Here, we use chickpeas instead of sausage. For extra seasoning, add sausage seasoning blend (see notes). This dish is a full and balanced meal with whole grains, vegetables, and plant-based protein. Feel free to use any canned bean you have, and to replace broccoli with collards, kale or another heart green.

 

 

Serves:
8 servings
Total Time:
30 minutes
Prep Time:
15 minutes
Cook Time:
15 minutes

Ingredients


Pasta - 1 lb whole wheat, shape of choice Oil - 2 Tablespoons Garlic - 8 cloves, minced Shallot - 1 large, finely diced OR ½ medium onion, finely diced Red_Pepper_Flakes - 1-2 teaspoons Broccoli - 1 ½ lb, washed and chopped, ends or tough stalks discarded (use broccoli, broccolini, or broccoli rabe) Stock - ½ cup low-sodium chicken or vegetable stock Chickpeas - 1 (15.5 oz) can low sodium or no-salt added chickpeas, strained and rinsed Parmesan - 1 cup grated, divided Butter - 2 Tablespoons, unsalted Lemon - zest and juice of 1 lemon Pepper - to taste Salt - to taste

Instructions

Step 1
Cook pasta according to box directions until al dente. Before straining, reserve 1 cup of the pasta water in a small bowl or cup.
Step 2
Heat oil over medium-low heat. Add garlic, shallot (or onion) and red pepper flakes. Cook for about 5 minutes until the garlic is lightly tanned.
Step 3
Add the broccoli and sauté for 3 minutes.
Step 4
Increase heat to high, and add the chicken or vegetable stock. Simmer for 1 minute until the volume is reduced by half.
Step 5
Add the chickpeas, the pasta and ½ cup of the reserved pasta water. Cook over low heat until the sauce comes together, about 1-2 minutes. Add additional pasta water if needed for moisture.
Step 6
Remove the pan from the heat, and add the butter, ½ cup of cheese, lemon zest and lemon juice. Toss until the butter is melted. Taste and season with salt and pepper accordingly. Divide pasta into bowls and eat immediately, topped with extra parmesan cheese.

Notes

Sausage Seasoning (add to pan when you add the broccoli):

Dried Parsley - 2 teaspoons (3 Tablespoons fresh)

Italian Seasoning - 2 teaspoons

Black Pepper - 1 ½ teaspoons

Fennel Seed - ½ teaspoon

Paprika - ½ teaspoon

 

Nutrition Information

Calories:
418 Calories
Fat:
13
Saturated Fat:
5
Carbohydrates:
Net Carb: 62
Dietary Fiber:
9.5
Protein:
18
Sodium:
270