No-Sodium Vegetable and Chickpea Pasta

Ingredients

Dried Ingredients

  • 16 oz (1 pound) whole wheat fusili

  • 0.5 pounds dry chickpeas

Fresh Vegetables

  • 1 pound onions (2-3 large), diced

  • 6-8 cloves garlic, minced

  • 1.5 pounds mushrooms, sliced

  • 1.5 pounds eggplant, cut into 1/2 inch cubes

  • 1 pound carrots, diced

  • 1.5 pounds zucchini, cut into 1/2 inch cubes

Sauce Base

  • Two 28-oz cans no-salt-added crushed tomatoes

  • 2-3 tablespoons balsamic vinegar

Herbs and Spices

  • 2 teaspoons dried oregano

  • Black pepper to taste

  • Red pepper flakes to taste

  • Optional: fresh basil for garnish

  • Extra virgin olive oil for sautéing

Method

Day Before: Prepare Chickpeas

  1. Soak chickpeas in plenty of water for 24 hours

  2. Drain and rinse

  3. Cook at 250°F for 3 hours or until tender

  4. Drain and set aside

Prepare Vegetables

  1. Eggplant: Microwave cubed eggplant for 1-3 minutes, spread on paper towels and pat dry

  2. Mushrooms: Dry brown in large pan at 250°F, add 2 tablespoons olive oil, increase to 350°F until well-browned

  3. Onions and garlic: Sauté in 2 tablespoons olive oil at 350°F until translucent, deglaze with balsamic vinegar

  4. Carrots: Sauté in 1 tablespoon olive oil at 350°F until slightly softened

  5. Eggplant: Sauté in 2 tablespoons olive oil at 350°F until golden brown

Prepare Pasta and Final Dish

  1. Cook pasta for 2 minutes less than package directions

  2. In large pot, combine crushed tomatoes, all sautéed vegetables (except zucchini), chickpeas, and seasonings

  3. Bring to simmer at 200-225°F

  4. Add raw zucchini, simmer 5 minutes

  5. Add partially cooked pasta

  6. Continue cooking until pasta is al dente

Notes

  • Yields approximately 8-10 servings

  • No salt is added at any stage

  • Store leftovers in refrigerator for up to 5 days