October 29, 2013
Pasta with Roasted Tomatoes, Chickpeas, and Arugula
3 pounds medium plum tomatoes, halved lengthwise
2 cloves garlic, minced
1 tablespoon Italian seasoning
1/4 to 1/2 teaspoon crushed red pepper
1/4 cup plus 1 tablespoon olive or grapeseed oil, divided
Sea salt and black pepper, to taste
2 tablespoons sea salt
12 ounces whole wheat or alternative grain pasta, any shape
1 can (14 1/2 ounces) or 1 1/2 cups cooked chickpeas, drained and rinsed
4 cups lightly packed arugula
Zest of 1 lemon (plus juice, optional, for serving)
Preheat the oven to 400 F (200 C).
Spread out the tomatoes on a baking pan or rimmed cookie sheet. Mix together the garlic, Italian seasoning, red pepper, 1/4 cup of oil, and a few pinches of salt and pepper and then pour the mixture evenly over the tomatoes. Stir or toss to coat. Roast them in the oven until soft and lightly browned, about 45 minutes. (If you like your tomatoes more tender, roast them at 350 F [175 C] for about 25 minutes.)
Fill a large pot with 6 quarts of water and 2 tablespoons (30 g) of salt and bring the water to a boil. Add the pasta and cook until al dente, according to package instructions. Reserve 1/4 cup (60 ml) of the pasta water to thin the sauce if needed.
Five minutes before the pasta is done, warm a skillet to medium heat and add the remaining oil. Add the chickpeas and sauté for 3 minutes. Add the arugula to the skillet and stir until wilted.
Meanwhile, crush half of the roasted tomatoes in a large bowl with a fork and set aside, reserving the other half. Drain the pasta. Combine the chickpeas, arugula, cooked pasta and lemon zest in the bowl, and then toss to mix. Add the reserved pasta water as needed to thin the sauce.
Divide the pasta among four plates, top with the remaining roasted tomatoes, and add salt, pepper, and lemon juice to taste.
Note: If you don't plan to run a marathon the next day, you might use only 1/4 cup (or 4 tablespoons) of oil total for the roasting and wilting. Then cook only 6 ounces of pasta along with two cans of garbanzos for fewer carbs, fewer calories, and more protein and fiber.
(Recipe adapted from "No Meat Athlete" by Matt Frazier.)
All figures are per serving (assumes 4 servings).
Fat: 20 g
Carbs: 108 g
Fiber: 14 g
Protein: 25 g
Sodium: 91 mg