Mediterranean Zucchini & Chickpea Pasta

🍋 Mediterranean Zucchini & Chickpea Pasta

✨ Description

This Mediterranean Zucchini & Chickpea Pasta is a light yet satisfying dish made with tender pasta, sautéed zucchini, leafy greens, chickpeas, olive oil, lemon, and Parmesan. It celebrates simple ingredients, heart-healthy fats, and plant-based protein—perfect for a nourishing weeknight meal that feels both comforting and fresh.

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🛒 Ingredients (Serves 4)

• 300 g (10 oz) rigatoni or short pasta

• 2 tbsp extra-virgin olive oil

• 1 small onion or leek, finely sliced

• 3 cloves garlic, minced

• 2 medium zucchini, sliced into rounds

• 1 cup cooked chickpeas (rinsed & drained)

• 1½ cups chopped spinach or Swiss chard

• Zest of 1 lemon

• 2 tbsp fresh lemon juice

• ½ tsp dried oregano

• ¼ tsp chili flakes (optional)

• Salt & black pepper, to taste

• ⅓ cup freshly grated Parmesan cheese

• Fresh parsley, chopped

• Optional topping: toasted pine nuts or almonds

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👩‍🍳 Instructions

1. Cook the Pasta
   Boil pasta in salted water until al dente. Reserve ½ cup pasta water, then drain.

2. Sauté the Vegetables
   Heat olive oil in a large pan. Add onion or leek and cook until soft.
   Add garlic and zucchini; sauté 4–5 minutes until lightly golden.

3. Add Chickpeas & Greens
   Stir in chickpeas, spinach, oregano, chili flakes, salt, and pepper. Cook until greens wilt.

4. Bring It Together
   Add cooked pasta, lemon zest, lemon juice, and a splash of reserved pasta water. Toss gently.

5. Finish
   Remove from heat. Stir in Parmesan and fresh parsley. Adjust seasoning.

6. Serve
   Top with extra cheese and nuts if desired.

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🌿 Mediterranean Benefits

• Zucchini & greens: low-glycemic, fiber-rich

• Chickpeas: plant protein + blood sugar balance

• Olive oil: heart-healthy fats

• Lemon & herbs: digestion-friendly and refreshing

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❓ Q & A

Q: Is this dish vegetarian?
A: Yes, fully vegetarian and Mediterranean-diet friendly.

Q: Can I make it vegan?
A: Absolutely—skip Parmesan or use nutritional yeast.

Q: Is this good for blood sugar control?
A: Yes. Use whole-wheat or legume pasta and keep portions balanced.

Q: Can I add protein?
A: Grilled chicken, shrimp, or baked salmon work beautifully.

Q: How do I store leftovers?
A: Refrigerate in an airtight container for up to 3 days.

Q: Can I make it gluten-free?
A: Yes—use gluten-free pasta or chickpea pasta.