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Chickpea Pesto Pasta (9 g Fiber, 24 g Protein)


 

I've been trying to develop some easy meals that are more "healthy". I wanted to keep continuing my low consumption of animal protein like beef, chicken, fish, and pork. I know some vegetarians still consume eggs and diary. The meals in mind should be easy while being high in fiber and protein while being budget friendly. 

I think this recipe is relatively cheap per meal. Using some internet price sleuthing I calculated this meal to be approximately $2.50. However, you should take that with a bit of inflation-salt. For example, Rao's Rigatoni pasta was listed around $3.50 per bag online, but yesterday I saw it listed over $5 at the store. Feel free to substitute ingredients with cheaper quality alternates. For example, I think I can use De Cecco for Rao's.

Recipe:

Note I usually make 2 servings at a time. 

 Ingredients for 1 serving:

  • 3/4 cups of Rigatoni
  • 1/2 can of Chickpeas
  • 2 Teaspoons of Pesto
  • Salt for water
  • Optional: 1 boiled egg or cheese snack pack 

Directions, cook time approx 15-20 mins:

  1. In a medium pot bring water. Add a pinch of salt as you would salt pasta water.
  2. Add in chickpeas and boil for 5 mins. Remove chickpeas from water into serving bowl. No not throw away water. 
  3. Add in pasta and boil for 10 -15 mins till preferred texture. You can add in the egg for boiling too.  Drain pasta from water and add to serving bowl. Remove egg as well.
  4. Mix pesto with chickpeas and pasta.
  5. Add in peeled boiled egg or cheese snack.
  6. Enjoy your meal.

Thoughts on chickpeas: Although I would like to use dried chickpeas and bulk buy, I find it quiet difficult to set out time to soak, and prepare them for this meal. It takes a long time to boil chickpeas if you don't own a pressure cooker. I tried to precook chickpeas a few weeks back and it pretty much took hours to boil them in a regular pot. I like the canned version for convenience.

Macro breakdown (source - cursory internet search & labels)


Carbs gProtein gFiber gFat gSugar gCholesterol mgCalories
Rao's Rigatoni (3/4 Cup Dry)4272110210
Chickpeas (half can)3510.573.55.250210
Pesto 2 Teaspoon0.760.720.184.10.36042
1 BelGioioso Fresh Mozzarella Snacking Cheese (has 3 small cheeses balls)150502070

78.7623.229.1813.66.6120532









Carbs gProtein gFiber gFat gSugar gCholesterol mgCalories
Rao's Rigatoni (3/4 Cup Dry)4272110210
Chickpeas (half can)3510.573.55.250210
Pesto 2 Teaspoon0.760.720.184.10.36042
Boiled Egg1605118778

78.7624.229.1813.67.61187540
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