Artichoke & Chickpea Aglio e Olio with Whole Wheat Pasta
This vibrant, satisfying meal delivers a powerhouse of nutrition in every bite. Fueled by whole wheat pasta, tender artichokes, and creamy chickpeas, its bright, fresh flavor comes from a gentle garlic-infused olive oil sauce that perfectly coats every ingredient. It's a modern, healthful take on a Mediterranean classic.
Servings 8
Calories 614kcal
Ingredients
- 1.5 lbs 680 g whole wheat thin spaghetti
- 1 tbsp coarse sea salt for pasta water
- ¾ cup 180 mL high-quality extra virgin olive oil
- 6 large garlic cloves peeled and sliced paper-thin
- 1.5 lbs 680 g cherry or grape tomatoes, halved
- 1 15-oz can no-salt-added chickpeas, rinsed and thoroughly drained
- 12 oz 340 g frozen artichoke hearts, thawed, pressed dry, and quartered
- ½ cup 75 g Kalamata olives, rinsed, pitted, and roughly chopped
- 6 scallions both white and green parts, thinly sliced
- 1.5 cups fresh flat-leaf parsley finely chopped
- ½ cup packed fresh basil leaves torn
- 1 tbsp fresh oregano finely chopped
- 1.5 tsp freshly cracked black pepper
- ½ tsp crushed red pepper flakes optional
- Zest and juice of 1.5 medium lemons
- ½ cup 75 g crumbled feta cheese, for serving
Instructions
- Prepare the Water and Vegetables: Fill a large stockpot (at least 8 quarts) with 6 quarts of water, add the 1 tbsp of coarse sea salt, and bring to a rolling boil. While the water heats, prepare all your vegetables, herbs, and aromatics as described.
- Combine the Flavor Base: In an extra-large mixing or serving bowl, combine the halved tomatoes, rinsed chickpeas, quartered artichoke hearts, chopped olives, sliced scallions, parsley, basil, and oregano. Add the black pepper, optional red pepper flakes, and the lemon zest. Set the bowl aside.
- Cook the Pasta: Once the water is boiling, add the whole wheat thin spaghetti and stir immediately to prevent sticking. Cook according to package directions until al dente (firm to the bite), which is typically 7-9 minutes.
- Infuse the Oil: When the pasta has about 4 minutes of cooking time remaining, combine the extra virgin olive oil and the thinly sliced garlic in a small saucepan over low heat. Warm the oil gently for 2-3 minutes, allowing the garlic to become fragrant without browning. You will see tiny bubbles form around the garlic slices. Remove from the heat as soon as it is aromatic.
- Combine and Emulsify: Before draining the pasta, carefully reserve 1.5 cups of the starchy pasta water. Drain the pasta well and immediately add it to the extra-large bowl containing the vegetable mixture. Pour the warm, garlic-infused olive oil directly over the top.
- Toss to Finish: Add 1 cup of the reserved hot pasta water and the fresh lemon juice to the bowl. Using tongs, toss everything together vigorously for 60-90 seconds. The heat from the pasta and water will gently cook the vegetables while the starch in the water helps the oil create a light, creamy sauce. If the pasta seems dry, add another splash of the reserved water.
- Serve: Divide the pasta evenly among 8 bowls. Garnish each serving with a sprinkle of crumbled feta cheese and serve immediately.
Notes
Nutrition Facts
Per serving: approximate- Calories: 614 kcal
- Protein: 18 g
- Total Fat: 25 g
- Saturated Fat: 4.9 g
- Carbohydrates: 81 g
- Dietary Fiber: 18 g
- Sodium: 461 mg
- Added Sugars: 0 g