Creamy Kala Protein PastaDescription:
Creamy Kala Protein Pasta is a rich, nourishing, and satisfying dish made using kala chana (black chickpeas) as the base protein, paired with whole wheat or legume-based pasta. The creamy sauce—made from Greek yogurt or cashew cream—adds a smooth, tangy depth, while herbs and garlic bring out the flavors. It’s a perfect high-protein, vegetarian (and optionally vegan) meal that’s hearty and delicious.
Required:
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Servings: 2
Ingredients:
For the Pasta:
200g whole wheat pasta or chickpea/lentil pasta (for extra protein)
Salt for boiling water
For the Kala Protein Mix:
1 cup boiled kala chana (black chickpeas)
1 tbsp olive oil
1 small red onion, finely chopped
2 garlic cloves, minced
1/2 tsp cumin powde
1/2 tsp smoked paprika
Salt & black pepper to taste
For the Creamy Sauce:
1/2 cup Greek yogurt (or use cashew cream for vegan)
1 tbsp lemon juice
1 tbsp nutritional yeast or grated Parmesan (optional)
1 tsp Dijon mustard
1/4 cup pasta cooking water (adjust to thin the sauce)
Fresh herbs (parsley or basil), chopped
Optional Add-ins:
Cherry tomatoes, halved
Spinach or kale
Chili flakes
Instructions:
1. Cook the Pasta:
Boil the pasta according to package instructions in salted water until al dente.
Reserve 1/4 cup of the pasta water, then drain and set aside.
2. Prepare the Kala Chana Mix:
Heat olive oil in a pan over medium heat.
Sauté chopped onion until soft (3–4 minutes).
Add minced garlic, cumin powder, paprika, salt, and pepper. Cook for 1 minute.
Stir in the boiled kala chana. Sauté for 3–5 minutes until slightly crispy. Set aside.
3. Make the Creamy Sauce:
In a bowl, whisk together Greek yogurt (or cashew cream), lemon juice, mustard, and nutritional yeast/cheese.
Slowly add pasta water to loosen into a smooth sauce consistency.
4. Combine:
Return pasta to the pan. Add kala chana and pour over the creamy sauce.
Mix everything together gently over low hea until warmed through.
Add spinach or tomatoes at this point if desired. Cook for 2–3 more minutes.
5. Garnish & Serve:
Top with herbs, chili flakes, or more cheese.
Serve warm with a wedge of lemon on the side.
Nutritional Information (per serving, approx):
Nutrient Amount
Calories 420–480 kcal
Protein 22–28g
Carbohydrates 45–55g
Dietary Fiber 10–12g
Fats 12–16g
Saturated Fat 2–3g
Sodium 300–400mg
Calcium 150–200mg
Iron 4–5mg
Based on whole wheat pasta and Greek yogurt. Using lentil pasta or cashew cream will alter the macros slightly.
Questions & Answers:
Q: Can I make this vegan?
A: Yes! Use cashew cream or plant-based yogurt instead of Greek yogurt, and skip or replace cheese with nutritional yeast.
Q: What pasta is best for protein?
A: Legume-based pasta (chickpea, lentil, edamame) has more protein than wheat pasta.
Q: How long can I store leftovers?
A: Store in an airtight container in the fridge for up to 3 days. Reheat gently and add a splash of water if the sauce thickens.
Q: Can I add vegetables?
A: Absolutely. Spinach, cherry tomatoes, zucchini, or bell peppers work well in this dish.
Q: Is this gluten-free?
A: Only if you use gluten-free pasta (like chickpea or rice pasta). Regular whole wheat pasta conta
ins gluten.