Recipe: Cheesy Chickpea Pasta and Vegetable Casserole
By Mary Heid, RDN
I developed this low-fat Cheesy Chickpea Pasta and Vegetable Casserole from several recipes I saw online to help you and your clients eat more vegetables and boost protein and fiber intake at the same time. The chickpea pasta has about 1½ times the protein and nearly double the fiber of classic white pasta – plus, most chickpea pastas are gluten-free. With its higher protein and fiber content, the chickpea pasta will help slow digestion and therefore slow the release of sugar into the bloodstream. The extra protein and fiber can also help with appetite regulation, which can help with weight management.
This casserole can be assembled the night before and then baked the next day. The chickpea pasta is a little firmer than white pasta so it reheats well. I did not freeze any of my recipe, but I imagine freezing it and reheating it would work well.
Cheesy Chickpea Pasta and Vegetable Casserole
Makes about 10 servings.
Ingredients
1 pound penne chickpea pasta (or rigatoni, ziti)
1 Tablespoon olive oil
1 onion, chopped
2 green bell peppers, chopped
8 ounces mushrooms, sliced
5 cloves garlic, minced
1 teaspoon Italian seasoning
5 ounces baby spinach
3 cups chopped broccoli
Handful of fresh basil leaves, chopped
1 (28-ounce) jar of red pasta sauce (preferably lower sodium)
1 (14.5-ounce) can crushed tomatoes
15 ounces fat-free Ricotta cheese
2 Tbsp dried parsley
8 ounces part skim mozzarella cheese, shredded
Directions
1. Cook pasta according to directions on the pasta box minus 2 minutes of boiling time (since you will be heating again). Drain pasta and rinse with cold water to prevent clumping. Set aside.
2. Warm olive oil in a large skillet. Add the onion and cook over medium heat for about 5 minutes or until softened. Add bell peppers, mushrooms, garlic, and Italian seasoning. Cook and stir until vegetables are tender.
3. Add the baby spinach to the skillet, then cook and stir until just wilted (about 1 minute). Remove from heat and stir in basil leaves.
4. Steam broccoli either in the microwave or on the stovetop.
5. Place pasta in a large casserole dish. Spoon vegetable mixture, broccoli, pasta sauce and crushed tomatoes over pasta and carefully mix together until pasta is coated.
6. Mix dried parsley into the ricotta cheese and tuck spoonfuls of ricotta cheese around the pasta. Top with mozzarella cheese.
7. Bake uncovered for 25-30 minutes at 350°F. Serve warm.
Cook’s Note: The cheeses in this recipe can be replaced with dairy-free, low-fat, or full-fat cheeses, according to taste. Replacing the cheeses will change the nutritional content.
Nutrition (per serving, with 10 servings total): Calories 244 / Total Fat 7.1 g / Saturated Fat 3.1 g / Cholesterol 16 mg / Sodium 700 mg / Carbohydrates 32.1 g / Fiber 5.8 g / Sugar 9.9 g / Added Sugar 1.0 g / Protein 17.3 g