One-Pot Mediterranean Chickpea Pasta

This dish is packed with protein, fiber, and bold Mediterranean flavours, making it a crowd-pleaser for the whole family.

Ingredients

(Serves 4-6)
From the Cupboard:

• 12 oz whole-grain or regular pasta (spaghetti, penne, or fusilli work great)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes (preferably fire-roasted)
• 2 tbsp olive oil
• 2 tsp dried oregano or Italian seasoning
• 1 tsp garlic powder
• ½ tsp red pepper flakes (optional, for a little heat)

From the Fridge or Freezer:

• 1 medium onion, finely chopped (or use dried onion flakes if fresh isn’t available)
• 2-3 garlic cloves, minced (optional)
• ½ cup crumbled feta cheese or grated Parmesan (optional for garnish)

Instructions

1. Sauté the Base
   Heat olive oil in a large pot or deep skillet over medium heat. Add the chopped onion (or onion flakes) and sauté until softened, about 3-4 minutes. If using fresh garlic, add it now and cook for another minute.

2. Combine Ingredients
   Add the canned diced tomatoes, chickpeas, dried oregano, garlic powder, and red pepper flakes (if using) to the pot. Stir well to combine and season with salt and pepper to taste.

3. Cook the Pasta
   Pour in about 3-4 cups of water (or low-sodium vegetable broth if you have it) and bring to a boil. Add the pasta and reduce the heat to a simmer. Stir occasionally to ensure the pasta doesn’t stick to the bottom of the pot.

4. Add Greens (Optional)
   If you’re using spinach or kale, toss it in during the last few minutes of cooking. The greens will wilt and blend beautifully into the dish.

5. Finish and Serve
   Once the pasta is al dente and the liquid has mostly absorbed, remove the pot from heat. Sprinkle with feta or Parmesan if desired, and garnish with fresh herbs if you have them. Serve hot and enjoy!