Penne with Tomato Sauce and Chickpeas
Penne with tomato sauce and chickpeas - This pasta dish is quickly made, healthy and delicious. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Chickpeas are a great ingredient for vegetarians as they're rich in fiber and protein.
Instead of chickpeas, the dish can also be prepared with tofu or beans.
(Percentage of daily recommendation)
| Calorie | 703 cal. | (33 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 94 g | (63 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 21 g | (70 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 53.1 μg | (89 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 95.1 μg | (32 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,057 mg | (26 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 210 mg | (70 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 9.1 μg | (5 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 209.7 mg | |||
| Cholesterol | 0.2 mg |
Ingredients
- Ingredients
- 1 garlic clove
- 2 carrots
- 3 Tbsps olive oil
- ½ tsp Cumin
- 1 pinch cayenne pepper
- 7 ozs chunky tomatoes (can)
- 3 Tbsps Soy creamer
- salt
- peppers
- Dried rosemary
- 9 ozs Whole Grain Pasta (Penne)
- 4 ozs chickpeas
- ½ tsp ground Turmeric
- 1 tsp Sesame seeds
- 1 handful Arugula
Preparation steps
Peel and chop the garlic. Clean, wash and dice the carrot.
Heat 2 tablespoons of oil in a saucepan, sauté the garlic and carrot for 5 minutes over medium heat, then add the cumin, cayenne pepper and tomatoes and cook for a further 4 minutes over low heat. Stir in soy cream and season the sauce with salt, pepper and rosemary.
Cook the pasta according to the package instructions in plenty of boiling salted water for 8 minutes until al dente. Then drain and allow to drain.
For the chickpeas, heat the remaining oil in a pan, add the chickpeas, turmeric and sesame seeds and sauté for 4 minutes over medium heat. Season with salt and pepper. Wash the arugula and shake dry.
Put the pasta in bowls, add the sauce with chickpeas and serve sprinkled with rocket.
