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Emma Hartwell

Baked Feta Pasta with Chickpeas (14g Fiber)

The viral baked feta pasta, rebuilt so it actually feeds you: chickpea pasta and roasted chickpeas turn the internet's favourite four-ingredient dinner into a 14-gram fiber meal.
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 640

Ingredients
  

  • 2 pints cherry tomatoes about 20 oz
  • 1 can chickpeas 15 oz, drained, rinsed and patted dry
  • 8 oz block feta cheese block, not crumbled
  • 1/3 cup olive oil
  • 4 cloves garlic left whole and unpeeled
  • 1 tsp dried oregano
  • 1/2 tsp red pepper flakes
  • 12 oz chickpea pasta fusilli or penne
  • 3 cups baby spinach
  • fresh basil, salt and black pepper to serve

Method
 

  1. Heat the oven to 400°F (200°C). Tip the cherry tomatoes, chickpeas and unpeeled garlic cloves into a large baking dish and set the block of feta in the middle. Pour over the olive oil, scatter the oregano and red pepper flakes, season with black pepper, and turn everything gently to coat.
  2. Roast for 35–40 minutes, until the tomatoes have burst and slumped, the chickpeas have gone golden at the edges and the feta is soft with browned spots on top.
  3. While it roasts, cook the chickpea pasta in well-salted water. Start tasting a full minute before the package says — chickpea pasta goes from firm to mushy faster than wheat. Scoop out a cup of the cooking water before you drain.
  4. Squeeze the roasted garlic out of its skins into the dish and discard the skins. Now mash everything together with the back of a wooden spoon — the feta, the tomatoes and the garlic collapse into a creamy pink-orange sauce in about thirty seconds.
  5. Add the spinach to the still-hot dish and stir until it wilts, then add the drained pasta and toss, loosening with the reserved pasta water a splash at a time until the sauce is glossy and coats everything.
  6. Tear over fresh basil, grind on plenty of black pepper, and serve straight from the dish.

Notes

Fiber: ~14g per serving. The chickpea pasta does most of the work (about 7g), the roasted chickpeas add 4g, and the tomatoes and spinach make up the rest.
Using regular pasta? Whole wheat brings it to about 10g a serving; white pasta drops it to around 6g. The roasted chickpeas are what keep it respectable either way.
Do not skip drying the chickpeas. Wet chickpeas steam instead of roasting and stay soft.
Storage: 3 days refrigerated. Reheat with a splash of water — chickpea pasta firms up cold.