Prep & Cooking time: 20 minutes
Recipe adapted from: fatfreevegan
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, potassium, iron, no added sugar and is low in saturated fats!
From what I’ve read, Sicilian pastas dishes include cheap, simple and tasty ingredients! This recipe is very fresh, light and it’s easy to execute! The orange and chilli flavours work beautifully together and it’s a nice change from dense tomato, pesto or creamy pastas.
Quick fact: The corn-based pasta and the chickpeas provide a nice bit of ‘protein combining’ action!
130g GF Spaghetti
400g Tin Chickpeas (in water)
16g Garlic cloves
140g Red onion
1 Large orange (zest and juice)
220g Baby plum tomatoes
40g Black olives
8g Fresh basil leaves
1kcal Fry Spray (low-fat cooking oil)
Salt & ground black pepper
1g Chilli flakes
1g Dried oregano
1g Dried basil
*Based on this meal serving 2, this recipe provides approximately:
485Kcal, 18.2g Protein, 8.1g Fat, 1g Sat/fat, 1.12g Salt, 4.6mg Iron
(NB: To lower the calorie and fat content, reduce the quantity of the chickpeas.)
Place a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the pasta and cook according to the packet instructions.
Meanwhile, drain and wash the chickpeas.
Add the chickpeas to the saucepan just before the pasta is finished cooking. Save one cup of cooking water before you drain the pasta.
In the meantime, peel and chop the garlic into slices. Peel and dice the onion.
Wash, zest and juice the orange.
Place a large non-stick frying pan or wok over a medium-low heat. Allow it to heat up.
Meanwhile, quarter the the tomatoes.
Rinse the olives (if they were in brine), de-stone(if necessary) and roughly chop them.
Wash, dry and remove some basil leaves from the stem. NB: I used some straight out of my freezer.
Spray some low-fat cooking oil into the pan/wok. Add the garlic. Gently fry for 1 minute or until fragrant.
Remove and transfer onto a small plate.
Spray a little more low-fat cooking oil. Add the onions. Gently fry for 2-3 minutes or until softened. Season it with some salt and pepper to tatse.
Add the zest. Fry for 30seconds.
Add the chilli flakes, the dried oregano and basil. Stir together. Fry for 20 seconds.
Remove from the heat; leave the burner on.
By this point you can probably add (or have added) the chickpeas to the pasta. Remove a cup of cooking liquid.
When the pasta has been drained, place the pan/wok back over a medium-low heat. Add the cooking liquid and juice. Stir together.
Add the tomatoes, olives and fresh basil. Stir together. Simmer for 1-2 minutes or until the tomatoes are just softened.
Add the pasta mixture.
Stir together. Remove from the heat.
Serve warm. Serve in a pasta bowl or lipped plate. Garnish and season as desired.
- Use half the amount of zest if you do not like your meals too ‘zesty’.
- Use wholemeal or spelt pasta if you are not concerned about gluten
- Try adding a bit of spinach.
- Use a dried variety of chickpea; soak/cook before use .
- Try green lentils or broad beans instead of chickpeas, or oregano instead of basil.
- Try some other Sicilian pasta ingredient combinations, e.g. fresh pasta, dried fruits (raisins, sultanas or apricots), nuts, seeds, shaved fennel, aubergine, mushrooms, fresh herbs, capers, toasted/garlic breadcrumbs or some oily fish, prawns or cheeses (if you are not vegan).