Whole Wheat Pasta with Sautéed Vegetables and Protein Options (Chicken, Chickpeas, or Both)

Servings: 4

 

                        

 

 

Ingredients:

8 oz (225g) whole wheat pasta (such as spaghetti or penne)

2 tablespoons extra-virgin olive oil, divided

3 cloves garlic, minced

1 medium zucchini, diced

1 medium yellow squash, diced

1 cup cherry tomatoes, halved

Protein Options:

Chicken Option: 2–3 boneless, skinless chicken breasts or thighs, diced into bite-sized pieces

Chickpeas Option: 1 cup canned chickpeas, drained and rinsed

Both Options: Use both diced chicken and chickpeas for a mix of flavors and textures

2 cups fresh spinach leaves

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and freshly ground black pepper, to taste

Juice of half a lemon

¼ cup grated Parmesan cheese (optional)

Fresh basil leaves, for garnish

Instructions:

Cook the Pasta:

Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package instructions until al dente. Reserve ½ cup of the pasta cooking water, then drain the pasta.

Prepare the Protein:

For Chicken:

Heat 1 tablespoon of olive oil in a large skillet over medium heat.

Season the chicken pieces with salt, pepper, and a pinch of oregano.

Cook for 6–8 minutes until golden brown and fully cooked. Remove from the skillet and set aside.

For Chickpeas:

If using chickpeas alone or in addition to chicken, you can sauté them briefly with a drizzle of olive oil to enhance their flavor. (Optional: roast chickpeas for a crispy texture as described above.)

Sauté the Vegetables:

In the same skillet, heat the remaining tablespoon of olive oil.

Add the minced garlic and sauté for about 1 minute until fragrant.

Add the diced zucchini and yellow squash; cook for 5 minutes until they begin to soften.

Stir in the halved cherry tomatoes and cook for an additional 3–4 minutes.

Combine Vegetables and Protein:

Add the spinach, dried oregano, and dried basil to the skillet. Stir until the spinach wilts, about 2 minutes.

If using chicken and/or chickpeas, add them to the skillet at this stage and toss to combine. Season with salt and freshly ground black pepper to taste.

Mix with Pasta:

Add the cooked pasta to the skillet along with the reserved pasta cooking water. Toss everything together over medium heat for 2 minutes until well coated and heated through.

Finish the Dish:

Remove from heat and drizzle with lemon juice.

Sprinkle with grated Parmesan cheese if desired.

Serve:

Divide the pasta among four plates and garnish with fresh basil leaves.

Nutritional Benefits:

Chicken Option: A lean source of protein to support muscle health and satiety.

Chickpeas Option: High in fiber and plant-based protein, supporting gut health and microbiome diversity.

Both Options: Combines the benefits of both for a satisfying and balanced meal.