ONE-POT PASTA E CECI
continued from D1 sic Italian dish, pasta e ceci (pasta with, you guessed it, chickpeas).
The only real challenge to one-pot pasta is determining how much liquid you need, and hooray! I did that for you. If you use a pound of whole-grain pasta, which you should because it’s delicious and full of filling fiber and protein, you’ll want 5 1/4 cups of broth. Standard white pasta gets a little mushy with this cooking method, but if it’s what you have in your pantry, reduce the liquid to 5 cups and check it for al dente doneness a minute or two after it starts to boil. With both types of pasta, there will be a little broth left in the pot after it cooks. Don’t despair, and don’t drain! The pasta will absorb most of the remaining broth during the aforementioned rest period. Any lingering drops double as sauce.
This recipe is a cholesterolfree, vegan antidote to rich, festive fare. Some of my people love the lightness; others crave a flurry of shaved Parmigiano-Reggiano on top. If you’re the same, don’t let it be a stressor. A sprinkle of quality, aged Parm (not the oily stuff in the green can) boosts the flavor for the cost of 20-ish calories and less than 2 grams of fat. Which, in the big scheme of holiday food options, is a delicious and healthy way to take what you need. 5 fresh garlic cloves, peeled
and halved
16 ounces (1 pound) wholegrain pasta, broken in half
5 1/4 cups low-sodium
vegetable broth
10 1/2 ounces cherry
tomatoes
1-2 teaspoons red pepper
flakes
1 (15.5-ounce) can chickpeas (garbanzo beans), drained and rinsed
5 ounces fresh baby
spinach
1-2 tablespoons fresh lemon juice
Place garlic, pasta, broth, cherry tomatoes, red pepper flakes and chickpeas in a large pot. Heat over medium-high heat until the water comes to a boil, approximately 10-12 minutes, stirring occasionally. Reduce heat to medium and simmer (low boil), stirring frequently, until the pasta is al dente, approximately 5 minutes more. There will still be visible liquid in the pot.
Turn off the heat. Stir in the fresh spinach. Continue to stir occasionally while the pasta rests and absorbs the remaining broth, approximately 5 minutes. Sprinkle with lemon juice. Taste and adjust seasonings. Serve hot. Makes 8 servings. Per serving: 310 calories (percent of calories from fat, 4), 19 grams protein, 59 grams carbohydrates, 10 grams fiber, 2 grams fat (trace saturated fat), no cholesterol, 426 milligrams sodium.