Rigatoni with Roasted Broccoli and Chickpeas

Very Healthy
Health score
75%
Rigatoni with Roasted Broccoli and Chickpeas
45 min.
4
431kcal

Suggestions


If you're looking for a delicious and nutritious dish that can easily be the star of your next meal, look no further than this Rigatoni with Roasted Broccoli and Chickpeas! Combining the earthy flavors of roasted broccoli with the hearty goodness of chickpeas, this recipe is not only very healthy but is also perfect for any occasion—be it a cozy lunch, a satisfying dinner, or even as a delightful side dish to accompany your main course.

Ready in just 45 minutes, this vibrant dish packs a punch with its rich textures and flavors. The anchovies add a savory depth that beautifully complements the sweetness of roasted broccoli, while the whole-wheat rigatoni provides a wholesome and hearty base. Topped with grated Romano cheese, this dish becomes a comforting and delicious meal that your family will love.

At 431 calories per serving, you won’t have to compromise on your health goals—this recipe boasts an impressive health score of 75! Best of all, you can whip it up with just a few simple kitchen tools and pantry staples, making it an accessible choice for any home cook. Gather your ingredients and get ready to impress your taste buds with this lovely fusion of flavors!

Ingredients

  • pound broccoli cut into small florets
  • ounces anchovies packed in oil, chopped, oil reserved canned
  • 15.5 ounces chickpeas rinsed drained canned (liquid reserved)
  •  chicken bouillon cube 
  • cloves garlic chopped
  • 0.5 pound rigatoni whole-wheat
  • 0.5 cup romano grated

Equipment

  • sauce pan
  • oven
  • roasting pan

Directions

  1. Heat oven to 450°F. In a small saucepan over medium-high heat, sauté anchovies with oil and garlic until anchovies dissolve and garlic browns.
  2. Add chickpea liquid and bouillon to anchovies; cook, stirring, until bouillon dissolves.
  3. Pour anchovy mixture into roasting pan; add chickpeas and broccoli; stir to coat. Roast 20 minutes. Cook rigatoni as directed on package until al dente.
  4. Drain rigatoni, reserving 1 cup cooking liquid.
  5. Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved cooking liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes.
  6. Remove from oven; let sit 5 minutes; serve topped with Romano.
  7. Self

Nutrition Facts

Calories431kcal
Protein22.32%
Fat17.09%
Carbs60.59%

Properties

Glycemic Index
42.83
Glycemic Load
22.91
Inflammation Score
-8
Nutrition Score
32.507825872172%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.9mg
Myricetin
0.12mg
Quercetin
3.75mg

Nutrients percent of daily need

Calories:430.86kcal
21.54%
Fat:8.32g
12.79%
Saturated Fat:3g
18.74%
Carbohydrates:66.31g
22.1%
Net Carbohydrates:56.65g
20.6%
Sugar:3.74g
4.15%
Cholesterol:25.18mg
8.39%
Sodium:1255.69mg
54.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.43g
48.85%
Vitamin C:102.21mg
123.89%
Vitamin K:117.76µg
112.16%
Manganese:1.73mg
86.25%
Selenium:53.04µg
75.77%
Vitamin B6:0.88mg
43.81%
Phosphorus:406.86mg
40.69%
Fiber:9.66g
38.64%
Folate:112.24µg
28.06%
Calcium:276.84mg
27.68%
Magnesium:99.74mg
24.94%
Vitamin B3:4.71mg
23.54%
Copper:0.45mg
22.41%
Potassium:745.95mg
21.31%
Iron:3.73mg
20.72%
Zinc:2.73mg
18.18%
Vitamin B2:0.29mg
16.97%
Vitamin A:780.78IU
15.62%
Vitamin B5:1.43mg
14.28%
Vitamin B1:0.19mg
12.63%
Vitamin E:1.45mg
9.7%
Vitamin B12:0.27µg
4.46%
Vitamin D:0.3µg
2.02%
Source:Epicurious