Linguine with chickpeas and arugula - Mayo Clinic

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Linguine with garbanzo beans and arugula

Print Products and services By Mayo Clinic Staff

Dietitian s tip

This recipe provides insoluble fiber (from whole-grain pasta) and soluble fiber (from garbanzo beans). Both are good for your health.

Number of servings

Serves 4 Healthy carbHigh Fiber

Ingredients

6 ounces whole-grain linguine or spaghetti 1/2 tablespoon olive or canola oil 1 cup fresh or frozen stir-fry vegetables (onions and green, red and yellow peppers), chopped 3 cloves garlic, minced 1 can (15 ounces) unsalted garbanzo beans, drained 1/4 teaspoon crushed red pepper 1 lemon, juiced and zested 1 cup shredded Parmesan cheese 4 ounces (about 4 cups) arugula or baby spinach, coarsely chopped

Directions

Cook linguine for 5 minutes in boiling water. Drain, reserving 2 cups cooking water. In a large skillet, heat oil over medium-low heat. Add stir-fry vegetables and garlic. Cook for 3 minutes. Add the pasta, reserved cooking water, chickpeas, crushed red pepper, lemon zest and lemon juice to skillet. Cook for about 5 minutes or until the pasta is al dente. Remove pan from the heat and stir in the cheese and arugula or baby spinach. Toss to combine until arugula or baby spinach is wilted. Serve.

Nutritional analysis per serving

Serving size About 1 1 2 cups

Calories 374Total fat 10 gSaturated fat 4 gTrans fat 0 gMonounsaturated fat 3 gCholesterol 18 mgSodium 459 mgTotal carbohydrate 51 gDietary fiber 9 gAdded sugars 0 gProtein 20 g

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 3 Protein and dairy 1 Vegetables 2

Diabetes Meal Plan Choices

Meat and meat substitutes 1 Nonstarchy vegetables 2 Starches 3

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Grains and grain products 3 Meats, poultry and fish 1 Vegetables 2 DASH diet: Recommended servings Sample DASH menus ShareTweet July 18, 2015

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Linguine with chickpeas and arugula Mayo Clinic