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Pasta & Garbanzo Beans with Roasted Vegetables

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Submitted by nbowers596

YIELD

6 servings

PREP

15 min

COOK

25 min

READY

40 min

Ingredients

5 5
EACH EACH SWEET RED BELL PEPPERS
diced
2 2
EACH EACH FENNEL BULB
cored and diced, reserve minced tops for garnish *
1 ⅓ 315
CUPS ML TOMATOES, CANNED
diced, drained
1 237
CUP ML BASIL
chopped fresh *
½ 7.5
TABLESPOON ML BASIL
dried
3 7.1E+2
CUPS ML CHICKPEAS (GARBANZO BEANS)
cooked, rinsed and drained
0.6
TEASPOON ML RED PEPPER FLAKES
crushed
3 45
TABLESPOONS ML LEMON JUICE
1 5
TEASPOON ML FENNEL SEEDS
1 ½ 680.4
½ 118
CUP ML PARMESAN CHEESE
fat-free, grated
1 1
X X SALT AND BLACK PEPPER
to taste *

Directions

Preheat broiler.

Mix peppers, fennel bulb and some of the tops, tomatoes and basil in a bowl; spread vegetables evenly over large baking pan.

Generously spray, broil until vegetables soften and blacken slightly, sirring occaisinally, about 15 minutes.

Combine beans, crused red pepper and lemon juice in a large serving bowl.

In a small pan, toast the fennel seeds until they darken a few shades; add to the bean mixture.

Add boiled vegetalbles, hot pasta and cheese to bean mixture; toss well.

Salt and pepper to taste.

Spinkle with reserved minced fennel leaves.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 289g (10.2 oz)
Amount per Serving
Calories 216 17% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 7mg 2%
Sodium 567mg 24%
Total Carbohydrate 12g 12%
Dietary Fiber 8g 32%
Sugars g
Protein 21g
Vitamin A 65% Vitamin C 233%
Calcium 16% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 
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