High Protein Pasta with Creamy Pumpkin Sauce
Chickpea pasta is topped with a creamy chickpea pumpkin lemon sage sauce for a healthy, yet filling, high protein, high fiber pasta dish.
Servings: 4 servings
Calories: 560kcal
Equipment
- 1 12-Inch Cast Iron Pan
Ingredients
- Kosher salt as needed
- 8 ounces chickpea pasta or any favorite pasta
- 1/4 cup extra virgin olive oil
- 1/2 large onion finely chopped
- 2 garlic cloves minced
- 15 ounces cooked chickpeas 1 can
- 1 tablespoon fresh sage plus extra for garnish
- crushed red pepper flakes to taste
- 1 1/2 cups pasta water
- 1/2 cup canned pumpkin
- 1 cup fresh parsley lightly chopped
- 1 lemon zest and juice
- 1/2 cup grated Parmesan cheese
Instructions
- Boil pasta in a pot of generously salted water. Cook according to package directions. Most chickpea pasta cooks in 6-10 minutes. Save 1 1/2 cups of pasta liquid before draining.
- While the pasta is cooking, prep the chickpeas. Mash one can of rinsed and drained chickpeas in a bowl with a potato masher or large fork until lightly crushed.
- Heat 2 tablespoons of olive oil in a 12-inch cast iron skillet over medium-high heat. Turn the heat to medium and saute the onion and garlic for about 2 minutes.
- Add the chopped sage, crushed red pepper flakes (use a small amount to start-you can always add more later), and salt to taste. Sauté, then add the mashed chickpeas and continue cooking for another 2 minutes.
- Add the mashed chickpeas, pumpkin puree, and reserved pasta water. Bring to a light boil, then simmer until most of the liquid has evaporated-about 5 to 10 minutes.
- Add the cooked and drained pasta to the skillet along with the remaining 2 tablespoons of olive oil, half the chopped parsley, zest from the entire lemon, and juice from 1/2 of the lemon. Toss well to coat the pasta with the sauce.
- Divide the pasta into 4 serving bowls. Top each bowl with 2 tablespoons Parmesan cheese, remaining chopped parsley, and extra chopped fresh sage. Season with additional salt and crushed red pepper flakes if desired.
Notes
Ingredient Swaps & Additions:
- Swap the chickpea pasta with your favorite gluten-free pasta or regular pasta.
- Add extra pumpkin puree (1 cup total) for more pumpkin flavor.
- Make it vegan: Omit Parmesan cheese. Add nutritional yeast or cheese for extra umami flavor.
- Want even more protein? Serve with grilled or rotisserie chicken, turkey sausage, or salmon.
- Want more crunch and flavor? Top with pine nuts!
Nutrition
Serving: 1serving | Calories: 560kcal | Carbohydrates: 68g | Protein: 28g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 11mg | Sodium: 590mg | Potassium: 490mg | Fiber: 18g | Sugar: 12g | Vitamin A: 5851IU | Vitamin C: 19mg | Calcium: 245mg | Iron: 10mg