Healthy & Delicious: Whole Wheat Pasta with Chicken Sausage, Chickpeas, and Garlicky Greens

Very Healthy
Health score
62%
Healthy & Delicious: Whole Wheat Pasta with Chicken Sausage, Chickpeas, and Garlicky Greens
45 min.
6
550kcal

Suggestions


Are you looking for a wholesome meal that doesn't compromise on flavor? Look no further than this Healthy & Delicious Whole Wheat Pasta with Chicken Sausage, Chickpeas, and Garlicky Greens! This vibrant dish is not only packed with nutrients but also offers a delightful medley of textures and tastes that will satisfy your cravings.

Imagine twirling perfectly cooked whole wheat rotini around your fork, complemented by the savory goodness of cured chicken sausage and the hearty bite of chickpeas. The addition of garlicky greens, particularly the rich, thawed spinach, elevates this dish to a new level of healthiness while infusing it with a burst of flavor. With a hint of soy sauce and a sprinkle of Parmesan cheese, every bite is a delicious reminder that healthy eating can be incredibly satisfying.

This recipe is perfect for a family lunch or a cozy dinner, serving up to six people in just 45 minutes. With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy this meal guilt-free. Whether you're looking to impress guests or simply want to treat yourself to a nourishing dish, this pasta recipe is sure to become a staple in your kitchen. So grab your frying pan and Dutch oven, and let’s get cooking!

Ingredients

  • servings pepper black freshly ground
  • 15 ounce garbanzo beans drained and rinsed canned
  • 15 ounce canned tomatoes diced drained canned
  • 12 ounces mild chicken sausage smoked cut into 1/3-inch rounds
  • 16 ounce spinach frozen thawed drained chopped well
  • cloves garlic minced
  • tablespoons soy sauce low-sodium ( if preferred)
  • tablespoon olive oil 
  • cup parmesan cheese grated
  • 13.3 ounce rotini pasta whole wheat

Equipment

  • frying pan
  • oven
  • dutch oven
  • glass baking pan

Directions

  1. Preheat oven to 375°F. Lightly grease a 9- by 13-inch glass baking dish with olive oil. Cook pasta according to package directions in salted water.
  2. Drain and reserve.
  3. In a large skillet or Dutch oven, heat olive oil over medium heat.
  4. Add garlic and sauté until fragrant, 30 to 60 seconds.
  5. Add sausage and sauté until beginning to brown, about 5 minutes.
  6. Add spinach. Stir to combine and heat through.
  7. Add soy sauce. Stir to combine. Taste, adding more soy sauce if necessary.
  8. Add pasta, chickpeas, tomatoes, and pepper to taste. Stir again.
  9. Add Parmesan. Stir one last time.
  10. Pour mixture into prepared glass dish and bake until pasta and cheese begin to brown on top, about 25 minutes.
  11. Remove and cool 5 minutes.
  12. Serve.

Nutrition Facts

Calories550kcal
Protein21.18%
Fat28.76%
Carbs50.06%

Properties

Glycemic Index
30.39
Glycemic Load
23.04
Inflammation Score
-10
Nutrition Score
33.423478481562%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:549.7kcal
27.48%
Fat:17.98g
27.66%
Saturated Fat:4.95g
30.97%
Carbohydrates:70.41g
23.47%
Net Carbohydrates:61.65g
22.42%
Sugar:6.02g
6.69%
Cholesterol:54.53mg
18.18%
Sodium:1414.39mg
61.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.79g
59.57%
Vitamin K:286.93µg
273.27%
Vitamin A:9372.76IU
187.46%
Manganese:1.9mg
94.94%
Selenium:52.09µg
74.42%
Folate:151.24µg
37.81%
Vitamin B6:0.71mg
35.38%
Phosphorus:352.48mg
35.25%
Fiber:8.77g
35.06%
Magnesium:133.37mg
33.34%
Calcium:312.59mg
31.26%
Copper:0.54mg
27.23%
Iron:4.72mg
26.23%
Vitamin E:3.59mg
23.95%
Potassium:769.71mg
21.99%
Vitamin B2:0.33mg
19.24%
Zinc:2.77mg
18.5%
Vitamin C:12.17mg
14.75%
Vitamin B1:0.21mg
14.27%
Vitamin B3:2.49mg
12.47%
Vitamin B5:0.83mg
8.34%
Vitamin B12:0.22µg
3.75%