Looking for proof that avocado has impressive chameleon capabilities in the kitchen? Here, it’s used to make a creamy pasta sauce without the deluge of saturated fat found in most cream-based sauces. Stirring in chickpeas and spinach only ups the nutritional ante of pasta night. You could also work in some cooked spring asparagus.
Salt safely
Lightly salting your pasta water adds flavour without making the noodles taste too salty. But only toss your salt into the pot after the water has come to a boil. This reduces the risk of the salt pitting your pots.
Chickpea-Spinach Pasta with Creamy Avocado Sauce
Ingredients
- 1/2 lb (225 g) whole grain or gluten-free fusilli or rotini pasta
- 1 avocado
- Juice of 1 lemon
- 1/2 tsp (2 mL) chili powder
- 2 pinches of salt, plus extra for pasta water
- 2 tsp (10 mL) grapeseed, extra-virgin olive, or camelina oil
- 2 cups (500 mL) cherry or grape tomatoes, halved
- 1/2 cup (125 mL) chopped shallots
- 2 garlic cloves, chopped
- 4 cups (1 L) spinach, any tough ends trimmed
- 2 cups (500 mL) cooked or canned chickpeas, drained and rinsed if using canned
- 1/3 cup (80 mL) sliced fresh basil
- Shaved or grated Parmesan cheese (optional)
Nutrition
Per serving:
- calories471
- protein19g
- fat13g
- saturated fat2g
- trans fat0g
- carbohydrates78g
- sugars7g
- fibre11g
- sodium193mg
Directions
01
In large saucepan of lightly salted boiling water, prepare pasta according to package directions. Reserve 1/2 cup (125 mL) cooking liquid and drain.
02
In blender or food processor, pureu0301e together avocado flesh, 1/4 cup (60 mL) reserved pasta cooking water, lemon juice, chili powder, and salt. Add extra pasta cooking water if needed to reach a creamy consistency.
03
Heat oil in large skillet over medium heat. Place tomatoes, shallots, and garlic in skillet and heat until tomatoes have started to shrivel. Place spinach in pan and heat just until greens have slightly wilted. Stir in pasta, chickpeas, and avocado sauce; warm through.
04
Serve pasta topped with basil, Parmesan (if using), and freshly cracked black pepper.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
