Whole-Grain Pasta with Chickpeas and Escarole

Very Healthy
Health score
66%
Whole-Grain Pasta with Chickpeas and Escarole
42 min.
4
334kcal

Suggestions

Ingredients

  •  bay leaves 
  • 28 ounce canned tomatoes whole crushed peeled canned
  • 0.3 cup capers dry drained
  • 15 ounce chickpeas dry rinsed drained canned
  • head endive roughly chopped
  • 0.5 cup parsley fresh roughly chopped
  • cloves garlic sliced
  • servings kosher salt and pepper freshly ground
  • tablespoons olive oil extra-virgin plus more to taste
  • 0.5 cup parmesan cheese freshly grated plus more for garnish
  • 0.3 teaspoon pepper flakes red
  • cups whole-grain penne 

Equipment

  • frying pan
  • tongs

Directions

  1. Cook the pasta according to the package directions; add the escarole during the last 2 minutes, cover and do not stir.
  2. Remove the escarole with tongs; set aside.
  3. Drain the pasta, reserving 1/2 cup cooking liquid. Meanwhile, if you're using capers, heat 1 tablespoon olive oil in a large skillet over medium-high heat.
  4. Add the capers and fry until crisp, about 2 minutes.
  5. Transfer to a paper-towel-lined plate.
  6. Add the remaining 3 tablespoons oil to the skillet. Cook the garlic, parsley and red pepper flakes until the garlic toasts slightly, 1 minute.
  7. Add the tomatoes, chickpeas, a pinch of salt and the bay leaves. Cook until the tomatoes and chickpeas brown, about 6 minutes.
  8. Add the escarole and reserved tomato juice and cook until the sauce thickens slightly, about 4 more minutes.
  9. Remove and discard the bay leaves.
  10. Add the cooked pasta to the skillet and toss with the sauce; season with salt and pepper. (If the sauce is thick, add some reserved pasta water.) Stir in the cheese and top with fried capers, if using, and more cheese.
  11. Photograph by Antonis Achiellos

Nutrition Facts

Calories334kcal
Protein14.32%
Fat51.7%
Carbs33.98%

Properties

Glycemic Index
36.83
Glycemic Load
4.45
Inflammation Score
-10
Nutrition Score
30.678260695675%

Flavonoids

Apigenin
16.19mg
Luteolin
0.14mg
Kaempferol
25.87mg
Myricetin
1.23mg
Quercetin
19.95mg

Nutrients percent of daily need

Calories:334.11kcal
16.71%
Fat:20.25g
31.15%
Saturated Fat:4.22g
26.37%
Carbohydrates:29.95g
9.98%
Net Carbohydrates:19.07g
6.93%
Sugar:5.17g
5.74%
Cholesterol:10.88mg
3.63%
Sodium:1326.65mg
57.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.62g
25.25%
Vitamin K:400.16µg
381.1%
Manganese:1.6mg
79.77%
Vitamin A:3481.52IU
69.63%
Folate:217.11µg
54.28%
Vitamin C:37.51mg
45.47%
Fiber:10.88g
43.53%
Vitamin B6:0.81mg
40.75%
Calcium:290.33mg
29.03%
Iron:5.06mg
28.1%
Potassium:966.26mg
27.61%
Vitamin E:4.13mg
27.52%
Phosphorus:245.12mg
24.51%
Copper:0.48mg
24.04%
Magnesium:80.33mg
20.08%
Zinc:2.61mg
17.39%
Vitamin B5:1.66mg
16.62%
Vitamin B2:0.28mg
16.51%
Vitamin B1:0.23mg
15.53%
Vitamin B3:2.22mg
11.11%
Selenium:7.62µg
10.89%
Vitamin B12:0.17µg
2.81%