Recipe of the month
Minestrone Pasta Bowl
A wholesome, fibre-rich bowl packed with vegetables, chickpeas and pasta.
This comforting Minestrone Pasta Bowl combines colourful vegetables, protein-rich chickpeas, chickpea pasta and leafy kale in a flavourful tomato-based broth. With its combination of carbohydrates, plant protein and fibre, it offers a nourishing meal that can fit into a balanced diabetes-friendly eating plan.
Ingredients
- Extra virgin olive oil – 2 tsp
- Yellow onion, chopped – ½ medium
- Carrots, diced – 1 cup
- Garlic, minced – 2 cloves
- Dried basil – 1 tsp
- Dried oregano – ½ tsp
- No-salt-added diced tomatoes – 1 can (14.5 oz)
- Low-sodium canned chickpeas, rinsed and drained – 1 can (16 oz)
- White wine vinegar – ¼ cup
- Vegetable broth – 2 cups
- Chickpea penne pasta – 4 oz (approximately 2 cups, as specified in the original recipe)
- Kale, stems removed and chopped – 2 cups
Method of Preparation
- Heat the olive oil in a large sauté pan over medium heat. Add the chopped onion and diced carrots, and sauté for about 4 minutes until they begin to soften.
- Add the minced garlic and sauté for another minute, taking care not to burn it.
- Stir in the dried basil and oregano. Add the diced tomatoes, chickpeas, white wine vinegar and vegetable broth, and mix well.
- Add the chickpea pasta and stir to combine. Cover and cook for 6–7 minutes, or until the pasta begins to soften.
- Add the chopped kale and cook for another 2 minutes, or until the kale wilts and the pasta is fully cooked. Serve warm.
Nutritional Information
Per serving: Makes 6 servings
- Energy
- 190 cal
- Carbohydrates
- 29 g
- Protein
- 9 g
- Fat
- 4 g
This vegetable-packed pasta bowl is a delicious way to include legumes and leafy greens in everyday meals. Chickpeas and vegetables contribute fibre, while chickpea pasta provides plant-based protein. For people living with diabetes, portion awareness remains important, as the total carbohydrate content can influence post-meal glucose levels. Pair this dish with individual dietary needs, glucose monitoring results and professional guidance to make it part of a balanced meal plan.