Trofie Pasta with Arugula and Saffron Chickpea Sauce (WFPB, Oil Free)
This Trofie Pasta with Arugula and Saffron Chickpea Sauce is WFPB and oil-free. Make this recipe with trofie pasta made from whole wheat or semolina flour for a healthier version. Trofie is a short, thin, twisted pasta from Liguria, northern Italy. It is becoming more popular and
Post Date: February 07, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
available in our grocery stores these days which is fun to see.
This dish includes whole food, plant-based ingredients of arugula, sundried tomatoes, and chickpeas, which are rich in essential nutrients, fiber, and antioxidants. What I love about eating the whole food plant-based way is that WFPB emphasizes minimally processed foods, avoiding refined and highly processed ingredients. This approach retains the natural flavors and nutritional value of the ingredients.
Let’s delve into the topic of oils for a moment. The exclusion of added oils can significantly contribute to fostering a heart-healthy diet. While certain oils serve as sources of healthy fats, it’s crucial to acknowledge their calorie-dense nature. Research indicates that both animal and plant-derived oils have the potential to detrimentally impact endothelial function. Ingesting fats prompts a rapid arterial stiffening and impairs the ability to dilate within hours. Opting to forego the addition of oils in a dish not only tends to reduce its overall calorie content but also minimizes saturated fats (according to a trusted source).
Oil is commonly utilized for sautéing or flavor enhancement, abstaining from its use allows the natural flavors of ingredients to take center stage. Preparing the saffron chickpea sauce without added fats allows the earthy, aromatic notes of saffron to be showcased. Personally, mastering the art of cooking without reliance on oil has proven to be transformative for my health.
When combined, the peppery kick of arugula can balance the earthy sweetness of saffron. The result is a harmonious blend of flavors, where the arugula’s freshness complements the depth of saffron. Arugula has a peppery and slightly bitter flavor, adding a unique taste to the dish. It is also rich in vitamins, minerals, and antioxidants. Saffron provides a distinct and aromatic flavor, contributing to the overall taste profile of the dish. It’s a spice known for its subtle floral notes and golden color.
Chickpeas are nutrient-dense and a good source of plant-based protein, fiber, and various essential nutrients. They contribute to the overall nutrient density of the meal, making it satisfying and nourishing.
The combination of trofie pasta, arugula, and saffron chickpea sauce likely creates a balanced dish with a variety of flavors, textures, and nutritional elements, making it enjoyable to eat.
Grocery List
Produce
arugula
thyme
Pantry
trofie pasta
chickpeas
garlic granules
onion granules
saffron
sundried tomatoes
nutritional yeast
Misc
salt
pepper
water
Add-Ins and Substitutions
You can replace the spinach and arugula with kale, swiss chard, watercress, and beet greens. Walnuts can be replaced by almonds, brazil nuts, pumpkin seeds, and hazelnuts.
Storing
Store in an airtight container in the refrigerator for up to 3 days. I find that past this date the pasta becomes very soggy.
Nutrition 411
Arugula is a peppery, distinctive-tasting green that originated in the Mediterranean region. It’s also known as rucola, salad rocket, and Italian cress. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli. It is high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat. It is high in several vital nutrients such as calcium, potassium, folate, vitamin C, vitamin K, and vitamin A. Like parsley, it can be chewed to help combat sour breath so if you have it as a garnish on your plate, go right ahead and eat it too!
Chickpeas and Chickpea flour are rich in protein, making it an excellent choice for those looking to increase their protein intake, especially for individuals following vegetarian or vegan diets. It also contains dietary fiber, which is beneficial for digestive health. Chickpea flour is a good source of vitamins and minerals, including folate, iron, magnesium, and zinc. The combination of protein and fiber in chickpea flour can help promote feelings of fullness and aid in weight management. The nutrients in chickpea flour contribute to overall health, including supporting heart health, aiding in blood sugar control, and providing essential minerals.
Nutritional Yeast sometimes referred to as “nooch”) is a species of yeast known as Saccharomyces cerevisiae, which is the same type of yeast that’s used to bake bread and brew beer (Trusted Source). However, nutritional yeast is an inactivated version, which means that, if you tried to use it to make bread or beer, it wouldn’t work well and would likely be too bitter to enjoy. It comes in both fortified and unfortified varieties. Fortified nutritional yeast is a vegan-friendly source of protein, B vitamins, and trace minerals that support optimal health. It is a very rich source of vitamin B12 — an essential nutrient that you should try to get enough of, especially if you follow a vegan diet and contains the carbs alpha mannan and beta glucan, which studies suggest may boost immunity. Nutritional yeast is shelf-stable for up to 2 years when stored properly. You can add it to many foods for a nutty, cheesy, or savory flavor, as well as extra vitamin and mineral content. (Trusted source.)
Trofie Pasta with Arugula and Saffron Chickpea Sauce
Equipment
- Stock Pot
- High speed Blender
Ingredients
- 1 lb trofie pasta
- 4-5 cups arugula 8 0z bag rinsed
- ¼ cup toasted pine nuts for garnish optional
- ¼ cup chickpeas for garnish optional
Chickpea Sauce
- 1 15 oz can chickpeas liquid and 1/4 cup chickpeas reserved
- 2-3 pinches saffron bloomed in hot pasta water
- ⅓ cup dried tomatoes soaked and rehydrated in hot pasta water
- 5 sprigs fresh thyme leaves removed from stems
- 1 tsp nutrional yeast add more to taste
- ½ tsp garlic granules
- ½ tsp onion granules
- pepper to taste
- salt to taste optional ~ there is enough salt in the chickpeas, pasta water, and nutritional yeast for my preference so I don't add any salt.
Instructions
- Bring a pot of water to boil, and cook trofie pasta according to package instructions, or until al dente. Reserve about 3 cups of pasta water, then drain the pasta and set both aside in separate pans.
- Place saffron in a small bowl and pour 1/4 cup or more of hot pasta water over to bloom.Place dried tomatoes in a small bowl and pour 1/2 cup or more of hot pasta water over to rehydrate.
- In a high-speed blender, add all ingredients needed for chickpea pasta sauce. Add ½ cup of hot pasta water. Blend for a 2-3 minutes until smooth.
- Use extra pasta water and/or aquafaba to reach the consistency of an alfredo sauce. This sauce will thicken upon sitting so hang on to the remaining paster water for use as needed.
- Toss in pasta, arugula, and sauce mix until everything is well incorporated.
- Serve and enjoy while warm.
- Garnish with Chickpeas and Pinenuts
Notes
- Remember to salt your pasta cooking water. Salting the cooking water helps the flavor of pasta to develop.
- Using chickpeas on the softer and mushier side to aid blending. Oraganic can brands tend to be harder than the lower proceed brands but do be watchful of the sodium content. If your canned chickpeas are hard, you could take the extra step to boil them for 10-15 minutes.
- Use a high-speed blender to blend your chickpea pasta sauce for a good few minutes to yield the smoothest sauce.
Adjust the amount of pasta water or use reserved aquafaba to achieve desired consistency. I love a thicker sauce, but you could add more water if you prefer it to be thinner. - This dish is best eaten warm as the sauce will thicken up the longer it sits. However, you can quickly fix thick sauce by adding a splash of water or plant milk, then reheating it.
- Leftovers will keep in the fridge for 3-4 days. Add a splash of water, vegetable stock, or plant-based milk to thin out the sauce during reheating.
More Pasta PF Recipes
Healthy Pumpkin Vodka Sauce with Pasta
Trofie Pasta with Broccoli Basil Pesto, Potatoes, and Green Beans (WFPB, Oil Free)
Pasta alla Boscaiola (Mushrooms with Vodka Sauce)
Orecchiette with Broccolini and Mushrooms
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