Of which 4.9 g sugars and 2.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (whole-wheat pasta and chickpeas) · Plant protein (chickpeas)
Allergens gluten, tree nuts
Whole-wheat pasta salad with chickpeas and arugula pesto
Cold pasta with chickpeas, cherry tomatoes and an arugula and cashew pesto.
Ingredients
- 320 g (11½ oz) whole-wheat pasta, uncooked (fusilli or penne)
- 320 g (11½ oz) cooked chickpeas, drained
- 200 g (7 oz) cherry tomatoes, halved
- 100 g (3½ oz) arugula — 60 g for the pesto, 40 g for the salad
- 4 tbsp olive oil (40 g / 1½ oz)
- 30 g (1 oz) cashews
- 10 g nutritional yeast — gives it a cheesy flavor
- 1 clove garlic (5 g)
- 1 tbsp lemon juice (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Cook the pasta in salted water according to the package directions. Drain and rinse under cold water to stop the cooking.
- In a food processor, blend 60 g of the arugula with the cashews, nutritional yeast, garlic, lemon juice and olive oil until you have a creamy pesto.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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