Pasta and Garbanzo Beans with Roasted Vegetables

Pasta and Garbanzo Beans with Roasted Vegetables Recipe from Italy

Region / culture: Italy | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 6

Introduction

This Pasta and Garbanzo Beans with Roasted Vegetables recipe is a delicious and nutritious dish that is perfect for a hearty meal. The combination of roasted bell peppers, fennel, tomatoes, and basil with garbanzo beans and pasta creates a flavorful and satisfying dish that is sure to please your taste buds.

History

This recipe is a modern twist on traditional Italian pasta dishes that incorporate beans and vegetables. Garbanzo beans, also known as chickpeas, have been a staple in Mediterranean cuisine for centuries, providing a good source of protein and fiber. By roasting the vegetables and combining them with the beans and pasta, this recipe creates a hearty and flavorful dish that is both nutritious and delicious.

Ingredients

5 red or yellow bell peppers, diced
2 fennel bulbs, cored and diced (minced tops reserved for garnish)
1.33 cups diced canned tomatoes, drained
1 cup chopped fresh basil or 1.5 tbsp dried basil
cooking spray
3 cups cooked garbanzo beans (1.5 x 15 oz (425 g) cans), rinsed and drained
0.13 tsp crushed red pepper
3 tbsp lemon juice or balsamic vinegar
1 tsp fennel seeds
1.5 lb (680 g) rotelli or radiatori, cooked
0.5 cup grated fat-free parmesan, Sonoma hard jack cheese or soy parmesan
salt and pepper to taste

How to prepare

Preheat the broiler.
In a bowl, mix together the peppers, fennel bulb (including some of the tops), tomatoes, and basil.
Spread the vegetables evenly over a large baking pan.
Generously spray the vegetables and broil them until they soften and blacken slightly, stirring occasionally. This should take about 15 minutes.
In a large serving bowl, combine the beans, crushed red pepper, and lemon juice or vinegar.
In a small pan, toast the fennel seeds until they darken a few shades, then add them to the bean mixture.
Add the boiled vegetables, hot pasta, and cheese to the bean mixture, and toss well to combine.
Season with salt and pepper to taste.
Sprinkle the dish with the reserved minced fennel leaves.

Variations

Add some chopped olives or sun-dried tomatoes for an extra burst of flavor.
Substitute other types of beans, such as cannellini beans or black beans, for the garbanzo beans.
Use different types of pasta, such as penne or spaghetti, for a different texture.

Cooking Tips & Tricks

Make sure to evenly spread the vegetables on the baking pan to ensure they roast evenly.

- Toasting the fennel seeds before adding them to the dish helps to enhance their flavor.

- Toss the pasta and vegetables together gently to ensure they are evenly coated with the bean mixture.

- Season the dish with salt and pepper to taste before serving.

Serving Suggestions

This dish can be served as a main course for lunch or dinner, accompanied by a side salad or crusty bread. It can also be served as a side dish alongside grilled chicken or fish.

Cooking Techniques

Roasting the vegetables adds a depth of flavor to the dish and helps to caramelize their natural sugars.

- Tossing the pasta with the bean mixture while it is still hot helps to evenly distribute the flavors throughout the dish.

Ingredient Substitutions

If you don't have fennel, you can substitute with celery or leeks for a similar flavor profile.

- You can use any type of bell pepper in this recipe, such as green or orange peppers.

Make Ahead Tips

This dish can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stovetop before serving.

Presentation Ideas

Garnish the dish with some fresh basil leaves or a sprinkle of grated parmesan cheese for a beautiful presentation. Serve in a large serving bowl or individual pasta bowls for an elegant touch.

Pairing Recommendations

This Pasta and Garbanzo Beans with Roasted Vegetables dish pairs well with a crisp white wine, such as a Pinot Grigio or Sauvignon Blanc. It also pairs well with a light beer or sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Pasta and Garbanzo Beans with Roasted Vegetables dish contains approximately 400 calories, making it a satisfying and filling meal option.

Carbohydrates

This dish is a good source of carbohydrates, with the pasta and garbanzo beans providing a healthy dose of complex carbs that will keep you feeling full and satisfied.

Fats

The grated parmesan cheese in this recipe adds a delicious touch of richness and flavor, but also contributes to the overall fat content of the dish. However, the fats in this dish are mostly healthy fats from the olive oil used for roasting the vegetables.

Proteins

Garbanzo beans are a great source of plant-based protein, making this dish a good option for vegetarians or those looking to incorporate more plant-based proteins into their diet.

Vitamins and minerals

The roasted vegetables in this dish provide a variety of vitamins and minerals, including vitamin C from the bell peppers, potassium from the fennel, and antioxidants from the tomatoes and basil.

Alergens

This recipe contains dairy from the parmesan cheese, so it may not be suitable for those with dairy allergies. Additionally, the dish contains gluten from the pasta, so it may not be suitable for those with gluten sensitivities.

Summary

Overall, this Pasta and Garbanzo Beans with Roasted Vegetables dish is a nutritious and balanced meal option that provides a good mix of carbohydrates, proteins, healthy fats, vitamins, and minerals.

Summary

This Pasta and Garbanzo Beans with Roasted Vegetables recipe is a delicious and nutritious dish that is perfect for a satisfying meal. With a mix of roasted vegetables, garbanzo beans, pasta, and parmesan cheese, this dish is packed with flavor and nutrients that will keep you feeling full and satisfied. Enjoy this dish as a main course or side dish for a delicious and healthy meal option.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer day, and I was visiting my dear friend Maria in her cozy little kitchen. Maria was an amazing cook, and I always looked forward to our cooking sessions together. On this particular day, she had something special planned for lunch - Pasta and Garbanzo Beans with Roasted Vegetables.

As soon as I walked into her kitchen, I could smell the delicious aroma of roasted vegetables wafting through the air. Maria greeted me with a warm smile and a hug, already bustling around the kitchen, preparing all the ingredients for our meal.

I watched attentively as Maria chopped up an assortment of colorful vegetables - bell peppers, zucchini, cherry tomatoes, and red onions. She drizzled them with olive oil, sprinkled them with salt and pepper, and popped them into the oven to roast until they were caramelized and tender.

While the vegetables were roasting, Maria boiled a pot of water and added the pasta to cook until al dente. In another pot, she simmered garbanzo beans with garlic, red pepper flakes, and a splash of vegetable broth until they were soft and flavorful.

Once everything was ready, Maria tossed the cooked pasta with the garbanzo beans and roasted vegetables, adding a sprinkle of fresh herbs and a drizzle of balsamic glaze for the finishing touch. The vibrant colors and fragrant aroma of the dish were simply irresistible.

I couldn't wait to dig in and savor every bite of this mouthwatering creation. As I took my first forkful, my taste buds were overwhelmed with a symphony of flavors - the sweetness of the roasted vegetables, the nuttiness of the garbanzo beans, and the tanginess of the balsamic glaze all coming together in perfect harmony.

Maria watched me with a twinkle in her eye, knowing that she had once again introduced me to a culinary masterpiece. She told me that she had learned this recipe from her grandmother, who had passed it down through generations in their family. I felt honored to be able to share in this tradition and to carry on the legacy of such a delicious dish.

After our meal, Maria and I sat together at the table, reminiscing about all the wonderful times we had shared in the kitchen. From baking cookies to preparing elaborate feasts, cooking had always been a way for us to bond and create lasting memories together.

As I left Maria's house that day, I knew that I would be making Pasta and Garbanzo Beans with Roasted Vegetables for my own family very soon. This recipe had captured my heart and taste buds, and I couldn't wait to share it with those I loved.

In the years that followed, Pasta and Garbanzo Beans with Roasted Vegetables became a staple in my own kitchen. I would make it for special occasions, family gatherings, or simply whenever I wanted a comforting and nourishing meal.

Each time I prepared this dish, I would think back to that warm summer day in Maria's kitchen, and I would smile knowing that the love and tradition of cooking had been passed down to me. I was grateful for the gift of this recipe and the memories it brought with it.

And so, the story of Pasta and Garbanzo Beans with Roasted Vegetables continues to be written in my own kitchen, as I share it with my family and friends, creating new memories and traditions that will last a lifetime. Cooking truly is a gift that keeps on giving, and I am grateful for every delicious moment spent in the company of good food and even better company.