Quick Clean Eating Recipe

Penne with Tomato Sauce and Chickpeas

5
Average: 5 (11 votes)
(11 votes)
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

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
703
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie703 kcal(33 %)
Protein23 g(23 %)
Fat25 g(22 %)
Carbohydrates94 g(63 %)
Sugar added0 g(0 %)
Roughage21 g(70 %)
Vitamin A1.8 mg(225 %)
Vitamin D0 μg(0 %)
Vitamin E5.2 mg(43 %)
Vitamin K53.1 μg(89 %)
Vitamin B₁1.1 mg(110 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.6 mg(43 %)
Folate95.1 μg(32 %)
Pantothenic acid1.6 mg(27 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19 mg(20 %)
Potassium1,057 mg(26 %)
Calcium141 mg(14 %)
Magnesium210 mg(70 %)
Iron7 mg(47 %)
Iodine9.1 μg(5 %)
Zinc4.9 mg(61 %)
Saturated fatty acids4 g
Uric acid209.7 mg
Cholesterol0.2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 garlic
2 carrots
3 tablespoons olive oil
½ teaspoon Cumin
1 pinch cayenne pepper
7 ounces chunky tomatoes (can)
3 tablespoons Soy creamer
salt
peppers
Dried rosemary
9 ounces Whole Grain Pasta (Penne)
4 ounces chickpeas
½ teaspoon ground Turmeric
1 teaspoon Sesame seeds
1 handful Arugula
How healthy are the main ingredients?
garliccarrotolive oilCumincayenne peppersalt

Preparation steps

1.

Peel and chop the garlic. Clean, wash and dice the carrot.

2.

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.

3.

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.

4.

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.

5.

Put the pasta in bowls, add the sauce with chickpeas and serve sprinkled with rocket.