Dinner

SP_Stepf's Chickpeas and Shells is for Dinner.

SP_Stepf's Chickpeas and Shells takes 10 minutes to prepare.

SP_Stepf's Chickpeas and Shells takes 10 minutes to cook.

SP_Stepf's Chickpeas and Shells makes 4 servings.

The ingredients for SP_Stepf's Chickpeas and Shells are:

1 can chickpeas, drained and rinsed
2 cups whole wheat pasta (small variety, like shells or elbows)
1 medium onion, chopped
6 cloves garlic, minced
4 cups kale, chopped
handful flat-leaf parsley, chopped
1 lemon, juiced and zested (if organic)
.5 t red pepper flakes
1/2 glass wine
3 T olive oil
4 t parmesan, grated
salt and pepper

Here is how you make SP_Stepf's Chickpeas and Shells:

Makes four hearty servings. (1/2 cup each chickpeas and pasta, plus 1 cup of kale)Boil water and cook pasta according to directions. Meanwhile, heat olive oil over medium high heat, then add chickpeas. Cook two minutes, shaking the pan to get color on all sides. Add onion and garlic, and continue cooking until onions and garlic are caramelized. Shake/stir pan often. Add wine, red pepper flakes and zest (if using an organic lemon). Turn heat to medium, add kale and 1/2 a cup of the water from the pasta. Cover and let cook over medium until kale is vibrant and tender, about 2 minutes. Drain and add pasta, stir and add lemon juice. Toss well, serve and top with plenty of parsley and 1 t parmesan. (omit cheese sub nutritional yeast to make vegan)Makes four portions. Number of Servings: 4Recipe submitted by SparkPeople user SP_STEPF.

The nutritional information for SP_Stepf's Chickpeas and Shells is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 467.8

• Total Fat: 9.3 g
• Cholesterol: 1.3 mg
• Sodium: 439.9 mg
• Total Carbs: 81.9 g
• Dietary Fiber: 13.7 g
• Protein: 15.9 g

The dietary needs meet for SP_Stepf's Chickpeas and Shells is Vegetarian