I’m working on more “everyday foods” posts, but it’s a little more challenging than I anticipated! You would think it would be easier, as it’s sort of what I eat… everyday. Hence, “everyday foods.” Right? Right.
The problem is that I either forget to take photos, or if I do take photos, I barely remember what I put in. Most of my regular lunches or dinners are tossed together based on what’s in the fridge. This week I have subsisting mostly on sauteed greens and Fuji apples (not together). There are a lot of greens at my house, what can I say?
I’m trying, though. Here’s a dish I’ve made a few times with slight variations. It’s tasty and really really good for you! I’m talking around 25% of your total iron and protein for the day.
Whole wheat pasta is tossed with sauteed kale, cooked chickpeas, lightly caramelized onions and garlic, then topped with a dusting of Parmesan cheese. Simple, easy, and delicious. Whee!
Whole Wheat Pasta with Chickpeas and Kale
If you use canned beans, they may be salty, and the cheese adds some immediate salt, too. If you season the pasta water, the dish should not need any additional salt.
4 ounces dry whole wheat pasta (I used spaghetti)
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
1 bunch kale (I had blue scotch kale), stems removed, chopped
2/3 cup chickpeas (canned or cooked), rinsed and drained
fresh grated Parmesan cheese and black pepper
1.) Bring a pot of salted water to a boil. Cook pasta according to directions on package. Reserve 1 cup pasta water. Drain pasta.
2.) While waiting for the water to boil, heat a skillet over medium heat. When hot, add olive oil and onion, stirring until onion is coated with oil. Cook, stirring occasionally, until onions have started to brown, about five minutes. Add a tablespoon or so of pasta water to de-glaze the pan.
3.) Pull the onions to the sides of the pan to clear the center. Add kale and garlic. Stir well. Add a quarter cup of pasta water and let kale wilt, stirring occasionally.
4.) When most of the water has cooked off and kale is dark green and tender, add chickpeas and pasta. Add more pasta water if needed to prevent the pasta from getting dry. Toss a few times until chickpeas are heated through. Top with Parmesan cheese and black pepper and serve immediately.