Whole-Wheat Spaghetti with Broccoli, Chickpeas, and Garlic

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Whole-Wheat Spaghetti with Broccoli, Chickpeas, and Garlic
25 min.
4
472kcal

Suggestions

Ingredients

  • 20 ounce broccoli frozen thawed chopped (not )
  • 15 ounce chickpeas rinsed drained canned
  • 0.3 cup garlic cloves chopped
  • 0.3 cup olive oil plus additional extra-virgin for drizzling
  • 0.5 teaspoon pepper flakes dried red hot
  • 0.8 teaspoon salt 
  • 0.5 pound pasta like spaghetti whole-wheat

Equipment

  • frying pan
  • pot
  • colander

Directions

  1. Cook garlic and red pepper flakes in oil in a 12-inch heavy skillet over moderate heat, stirring, until garlic is golden, about 1 minute.
  2. Add broccoli and salt and cook, breaking up frozen chunks and stirring occasionally, until broccoli is thawed and crisp-tender, 5 to 7 minutes. Stir in chickpeas and cook until heated through.
  3. Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1/2 cup pasta cooking water, then drain pasta in a colander.
  4. Add pasta and reserved cooking water to broccoli and chickpeas in skillet and cook over moderate heat, tossing, until combined well.
  5. Serve drizzled with additional olive oil.

Nutrition Facts

Calories472kcal
Protein14.42%
Fat30.42%
Carbs55.16%

Properties

Glycemic Index
25.58
Glycemic Load
6.52
Inflammation Score
-9
Nutrition Score
34.289565086365%

Flavonoids

Apigenin
0.01mg
Luteolin
1.15mg
Kaempferol
11.14mg
Myricetin
0.22mg
Quercetin
4.77mg

Nutrients percent of daily need

Calories:471.77kcal
23.59%
Fat:16.97g
26.11%
Saturated Fat:2.4g
15.01%
Carbohydrates:69.23g
23.08%
Net Carbohydrates:60.6g
22.04%
Sugar:2.51g
2.79%
Cholesterol:0mg
0%
Sodium:788.7mg
34.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.1g
36.19%
Vitamin C:129.2mg
156.6%
Manganese:3.05mg
152.35%
Vitamin K:153.12µg
145.83%
Selenium:48.32µg
69.03%
Vitamin B6:0.99mg
49.4%
Folate:148.52µg
37.13%
Magnesium:142.06mg
35.51%
Fiber:8.63g
34.51%
Phosphorus:338.64mg
33.86%
Vitamin B1:0.43mg
28.6%
Iron:4.67mg
25.93%
Copper:0.52mg
25.89%
Potassium:762.1mg
21.77%
Vitamin E:3.15mg
21.01%
Vitamin B3:4.04mg
20.21%
Vitamin A:973.92IU
19.48%
Zinc:2.77mg
18.46%
Vitamin B5:1.74mg
17.41%
Vitamin B2:0.27mg
16.15%
Calcium:143.12mg
14.31%
Source:Epicurious