Spaghetti with Chickpea Red Sauce

Very Healthy
Health score
59%
Spaghetti with Chickpea Red Sauce
90 min.
6
606kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes canned
  • cup chicken stock see 
  •  fresno chile dried finely chopped
  • tablespoons evoo 
  • Handful flat-leaf parsley leaves fresh chopped
  • tablespoons rosemary leaves fresh finely chopped
  • cloves garlic sliced chopped
  • pound whole-grain whole wheat
  • 15 ounce chickpeas/ceci beans drained canned
  • small onion finely chopped
  • servings pecorino freshly grated for topping
  • 0.5 cup red wine dry white
  • servings salt and pepper 
  • tablespoons tomato paste 
  • cup tomato purée 

Equipment

  • food processor
  • bowl
  • frying pan
  • pot
  • dutch oven

Directions

  1. Heat the EVOO in a Dutch oven or large skillet over medium to medium-high heat.
  2. Add the rosemary, garlic, chiles, onions and some salt and pepper. Stir and cook for 5 to 7 minutes.
  3. Add the tomato paste, stir 1 minute, and then add the wine. To a food processor, add half of the chickpeas and the stock, and pulse into a fine chop but not a puree.
  4. Add the chickpea mixture to the sauce.
  5. Add in the tomatoes, breaking them up a little and add the remaining whole chickpeas. Reduce the heat to a simmer, and cook to thicken the sauce, about 20 minutes. Turn off and cool, then store for a make-ahead meal.
  6. Reheat the sauce over medium heat, partially covered, adding a little stock or pasta water to thin, if necessary.
  7. To serve, bring a pot of water to a boil for the pasta. Salt the water, and cook the pasta to al dente.
  8. Remove 1/2 cup of the starchy cooking water and add to the sauce, if necessary. Strain the pasta and add to the sauce. Toss to combine for 1 full minute.
  9. Serve the pasta in shallow bowls topped with cheese and parsley.

Nutrition Facts

Calories606kcal
Protein18.28%
Fat26.78%
Carbs54.94%

Properties

Glycemic Index
42.39
Glycemic Load
6.42
Inflammation Score
-9
Nutrition Score
33.78086950468%

Flavonoids

Cyanidin
0.04mg
Petunidin
0.4mg
Delphinidin
0.4mg
Malvidin
2.77mg
Peonidin
0.25mg
Catechin
1.43mg
Epigallocatechin
0.01mg
Epicatechin
0.76mg
Hesperetin
0.13mg
Naringenin
0.52mg
Apigenin
1.47mg
Luteolin
0.04mg
Isorhamnetin
0.59mg
Kaempferol
0.14mg
Myricetin
0.21mg
Quercetin
4.4mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:606.2kcal
30.31%
Fat:18.56g
28.55%
Saturated Fat:6.67g
41.66%
Carbohydrates:85.65g
28.55%
Net Carbohydrates:78.62g
28.59%
Sugar:10.07g
11.19%
Cholesterol:32.4mg
10.8%
Sodium:1045.54mg
45.46%
Alcohol:2.12g
100%
Alcohol %:0.61%
100%
Protein:28.5g
57%
Manganese:3.3mg
165.1%
Selenium:63.53µg
90.76%
Phosphorus:565.93mg
56.59%
Magnesium:184.8mg
46.2%
Copper:0.88mg
44.19%
Calcium:440.48mg
44.05%
Vitamin B6:0.87mg
43.29%
Iron:6.86mg
38.1%
Vitamin B1:0.54mg
36.02%
Vitamin B3:7.13mg
35.66%
Potassium:1022.83mg
29.22%
Fiber:7.03g
28.13%
Vitamin E:3.85mg
25.65%
Zinc:3.74mg
24.92%
Vitamin C:20.48mg
24.83%
Vitamin K:25.16µg
23.96%
Folate:91.76µg
22.94%
Vitamin B2:0.39mg
22.85%
Vitamin B5:1.69mg
16.88%
Vitamin A:806.17IU
16.12%
Vitamin B12:0.34µg
5.6%