Farfalle with tomatoes, peppers, and chickpeas

Farfalle with Tomatoes, Peppers, and Chickpeas - A Flavorful, Quick, and Colorful Recipe

If you're looking for a dish that is not only delicious but also easy to make, then the recipe for farfalle with tomatoes, peppers, and chickpeas is the perfect choice! This dish combines the vibrant flavors of fresh vegetables with the pleasant texture of pasta, offering a balanced, nutritious, and lively meal. Moreover, the recipe is vegetarian, making it ideal for all health food enthusiasts. Let's discover together how we can prepare this delicacy!

Total preparation time: 30 minutes
Number of servings: 4

Ingredients:

- 250 g farfalle (bow-tie shaped pasta)
- 1 medium red onion, finely chopped
- 2 large red peppers, diced
- 1 can of diced tomatoes (approximately 400 g)
- 1 can of chickpeas (approximately 200 g drained)
- 2 cloves of garlic, finely chopped
- 2 tablespoons sunflower oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- A pinch of pepper
- 250 ml water
- 1 green onion, finely sliced (for garnish)
- Grated Parmesan (optional)

The history of farfalle is a tale of Italian tradition, but these pastas have gained global popularity due to their versatility. The varied shapes of pasta, such as bows, pair perfectly with rich sauces, and combined with vegetables and chickpeas, the result is a balanced meal rich in nutrients. Chickpeas, rich in protein and fiber, make this dish an excellent source of energy.

Preparation steps:

1. Cooking the pasta: Start by putting a large pot of water with a teaspoon of salt on the stove. When the water reaches a boiling point, add the farfalle. Cook according to the package instructions, usually between 8-10 minutes, until al dente. Make sure to stir occasionally to prevent sticking. Once cooked, drain and set aside.

2. Preparing the vegetables: In a wok or large skillet, add the 2 tablespoons of sunflower oil. Heat the oil over medium heat. Add the finely chopped red onion and sauté until it becomes glossy and slightly translucent, about 3-4 minutes.

3. Adding the peppers: Once the onion is ready, add the diced red peppers. Cook for 5 minutes, stirring occasionally, until they become soft.

4. Garlic and tomatoes: Add the finely chopped garlic and sauté for 2 minutes, being careful not to burn it, as it will become bitter. Then, add the can of tomatoes with their juice, as well as the well-rinsed and drained chickpeas. Mix everything and let it simmer for 5 minutes.

5. Seasoning: After 5 minutes, add the water, salt, pepper, oregano, and basil. Let the mixture boil for about 10 minutes or until the sauce begins to thicken.

6. Combining the pasta with the sauce: Once the sauce is ready, add the drained farfalle to the wok. Mix well to combine all the ingredients and allow the pasta to soak up the flavors of the sauce.

7. Serving: Turn off the heat and add the finely sliced green onion, mixing gently. If desired, sprinkle grated Parmesan on top for an even more intense flavor. Serve immediately to enjoy the warm and aromatic dish.

Practical tips:

- To add an even more intense flavor, you can add a few slices of fresh chili or chili flakes during the sautéing of the vegetables.
- If you don't have canned chickpeas, you can use dried chickpeas, but it will require a longer cooking time, so make sure to soak them a few hours beforehand.
- You can also add other vegetables, such as zucchini or eggplant, to create a richer version of this dish.
- If you're looking for a vegan option, you can omit the Parmesan or replace it with vegan Parmesan.

Delicious combinations:

These farfalle with tomatoes, peppers, and chickpeas pair perfectly with a fresh green salad and a glass of dry white wine. Additionally, a smoothie made from fresh fruits or a chilled mint tea would perfectly complement the meal.

Frequently asked questions:

- Can I replace farfalle with other types of pasta? Yes, you can use any type of pasta you prefer – penne, fusilli, or even whole grain pasta for a healthier option.
- Is this dish suitable for parents and children? Absolutely! The taste is pleasant and mild, and the chickpeas provide an interesting texture that children can appreciate.
- Can I prepare this dish in advance? Yes, you can prepare the farfalle and sauce a day in advance. Keep them separate in the refrigerator and reheat them together before serving.

Nutrition and calories:

This recipe is not only delicious but also healthy. Each serving contains approximately 400 calories, and the chickpeas add a significant amount of plant-based protein and fiber, essential for a balanced diet. Tomatoes are rich in antioxidants, especially lycopene, which is beneficial for heart health.

In conclusion, farfalle with tomatoes, peppers, and chickpeas is an excellent choice for a quick and tasty meal. Whether you prepare it for a family dinner or a gathering with friends, this dish will surely impress. So, embrace the magic of cooking at home and enjoy every bite!