Chickpea & Tomato Penne Pasta
(Approx 550 kcal per serving)
1 small onion
3 garlic cloves
5g fresh rosemary
400g tin chickpeas
2 tablespoons rapeseed oil (30g)
1 teaspoon dried chilli flakes
2 tablespoons tomato puree (30g)
1 vegetable stock cube (reduced sodium)
250g passata (Italian sieved tomatoes)
80g wholewheat penne pasta
5g fresh flat-leaf parsley
3 tablespoons freshly grated Pecorino Romano (or use a vegetarian equivalent – 20g)
salt (optional) and freshly ground black pepperDownload PDF
Cut the onion in half, then peel and finely chop. Peel and crush the garlic. Strip the rosemary from the stalks and finely chop – you need one tablespoon in total.
Drain the chickpeas and rinse under cold water, then pulse in a mini food processor or Nutribullet to finely chop (if you haven’t got one use a knife or even a potato masher would work).
Heat a casserole over a medium to high heat. Add the oil and stir in the onion, garlic, rosemary, chilli, salt (optional) and pepper. Sauté for another 7-8 minutes until softened and very tender.
Meanwhile, bring a large pan of water to the boil with a pinch of salt (optional). Add the penne pasta and cook for 10-12 minutes or until tender.
Stir the chickpeas into the onion mixture with the tomato puree and cook for 1 minute. Crumble in the stock cube and add the water and passata. Bring to a gentle simmer, stirring constantly.
Drain the pasta and fold into the sauce.
Strip the parsley leaves from the stalks and roughly tear, then scatter on top with the Pecorino to serve.