Spaghetti with tomato, chickpeas, rocket and feta

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Serves: 4
Time to make: 15 mins
Total cost: $9.76 / $2.44 per serve
(at time of publication)

Diabetes friendly High calcium High fibre Low fat Low sodium Vegetarian High protein

Ingredients
Nutrition info.

Full ingredients list:

1 red onion, finely chopped
2 sticks celery, diced
2 cloves garlic, crushed
1/4 teaspoon dried red chilli flakes
400g can no-added-salt chopped tomatoes
400g can no-added-salt chickpeas, rinsed, drained
300g wholemeal spaghetti
120g baby rocket leaves
100g low-fat feta, crumbled

Nutritional information (per serve)

Kilojoules:

1,873kJ

Calories:

448cal

Protein:

22.9g

Total fat:

8.5g

Saturated fat:

2.8g

Carbohydrates:

62.4g

Sugars:

5.9g

Dietary fibre:

13.8g

Sodium:

451mg

Calcium:

255mg

Iron:

4.3mg

Instructions

Instructions and steps:

Step 1 Heat a medium saucepan over medium heat and spray base with olive oil. Add onion and celery and cook, stirring occasionally, for 5 minutes or until softened. Add garlic and chilli flakes and cook for a further 30 seconds. Add tomato, 1/4 cup water and chickpeas. Reduce the heat to low and cook for 10 minutes or until thickened.

Step 2 Meanwhile, cook pasta in a large saucepan of boiling water following packet instructions. Drain well and return to pan.

Step 3 Add tomato mixture and rocket to pasta and toss to combine. Sprinkle over feta and serve.