Broccoli contains more protein per calorie than steak—Italian nonnas discovered this accidentally while stretching pasta during wartime rationing.
High Protein Broccoli Pasta
Dive into a bowl of our High Protein Broccoli Pasta, where tender broccoli meets a zesty chickpea-tomato sauce for a satisfying meal! Packed with plant-based protein and vibrant flavors, this dish is not only nutritious but also a feast for the taste buds. Get ready to twirl your fork in this wholesome delight that’s perfect for any day of the week!
Prep
15
min
Cook
30
min
Serves
2
people
Level
intermediate
📝 Ingredients
Serves 2🥬Fresh Produce(4)
- basiloptional
- 250 g broccoli (8.82 oz)
- 2 cloves of garlic
- Italian herbsoptional
🥛Dairy & Eggs(1)
- vegan parmesanoptional
🫙Pantry Staples(3)
- 250 g chickpeas (8.82 oz)
- 300 g flour (2.4 cup)
- 100 g tomato paste (3.53 oz)
🧂Spices & Seasonings(2)
- 2 tsp salt (10 ml)
- salt, pepper
📦Other(1)
- 200 g pureed tomatoes (7.06 oz)
👨🍳 Instructions
- 1
Cook broccoli until soft, then mash.
- 2
Knead with flour and salt to form a firm ball of dough.
- 3
Using scissors, cut the dough over boiling water, let it cook for 5 minutes, then drain.
- 4
Fry garlic and chickpeas, stir in pureed tomatoes and tomato paste.
- 5
Season and fold in the broccoli pasta.
💡 Pro Tips
- ✓Steam broccoli for exactly 8-10 minutes until fork-tender before mashing to achieve 15-20% moisture content, which creates the optimal binding texture for pasta dough without excess water that weakens gluten formation.timing8-10 minutes, 15-20% moisture
- ✓Add flour gradually at a 3:1 ratio to mashed broccoli weight, kneading until the dough springs back when pressed, indicating sufficient gluten development for scissor-cutting without tearing.technique3:1 ratio
- ✓Keep your scissor blades at a 45-degree angle and cut 1-inch pieces directly into rapidly boiling water (212°F) to prevent the broccoli pasta from sticking together and ensure even cooking.technique45-degree angle, 212°F
- ✓Bloom garlic in oil at 275-285°F for 30-45 seconds until fragrant but not brown, as higher temperatures create bitter compounds that overpower the delicate broccoli pasta flavor.timing275-285°F, 30-45 seconds
- ✓Reserve 1/2 cup starchy pasta cooking water before draining to add back when folding in the broccoli pasta, as the vegetable starches create better sauce adhesion than traditional wheat pasta water.technique1/2 cup
Share this recipe
Prep
15
min
Cook
30
min
Serves
2
people
Level
intermediate
Share this recipe
Broccoli contains more protein per calorie than steak—Italian nonnas discovered this accidentally while stretching pasta during wartime rationing.
High Protein Broccoli Pasta
Dive into a bowl of our High Protein Broccoli Pasta, where tender broccoli meets a zesty chickpea-tomato sauce for a satisfying meal! Packed with plant-based protein and vibrant flavors, this dish is not only nutritious but also a feast for the taste buds. Get ready to twirl your fork in this wholesome delight that’s perfect for any day of the week!
📝 Ingredients
Serves 2🥬Fresh Produce(4)
- basiloptional
- 250 g broccoli (8.82 oz)
- 2 cloves of garlic
- Italian herbsoptional
🥛Dairy & Eggs(1)
- vegan parmesanoptional
🫙Pantry Staples(3)
- 250 g chickpeas (8.82 oz)
- 300 g flour (2.4 cup)
- 100 g tomato paste (3.53 oz)
🧂Spices & Seasonings(2)
- 2 tsp salt (10 ml)
- salt, pepper
📦Other(1)
- 200 g pureed tomatoes (7.06 oz)
👨🍳 Instructions
- 1
Cook broccoli until soft, then mash.
- 2
Knead with flour and salt to form a firm ball of dough.
- 3
Using scissors, cut the dough over boiling water, let it cook for 5 minutes, then drain.
- 4
Fry garlic and chickpeas, stir in pureed tomatoes and tomato paste.
- 5
Season and fold in the broccoli pasta.
💡 Pro Tips
- ✓Steam broccoli for exactly 8-10 minutes until fork-tender before mashing to achieve 15-20% moisture content, which creates the optimal binding texture for pasta dough without excess water that weakens gluten formation.timing8-10 minutes, 15-20% moisture
- ✓Add flour gradually at a 3:1 ratio to mashed broccoli weight, kneading until the dough springs back when pressed, indicating sufficient gluten development for scissor-cutting without tearing.technique3:1 ratio
- ✓Keep your scissor blades at a 45-degree angle and cut 1-inch pieces directly into rapidly boiling water (212°F) to prevent the broccoli pasta from sticking together and ensure even cooking.technique45-degree angle, 212°F
- ✓Bloom garlic in oil at 275-285°F for 30-45 seconds until fragrant but not brown, as higher temperatures create bitter compounds that overpower the delicate broccoli pasta flavor.timing275-285°F, 30-45 seconds
- ✓Reserve 1/2 cup starchy pasta cooking water before draining to add back when folding in the broccoli pasta, as the vegetable starches create better sauce adhesion than traditional wheat pasta water.technique1/2 cup