Creamy mediterranean zucchini & chickpea pasta with lemon-yogurt sauce
A light, creamy Mediterranean pasta using Greek yogurt instead of cream, combined with tender zucchini, protein-packed chickpeas, garlic, and fresh herbs. This dish is healthy, high in protein and fiber, and full of bright, fresh Mediterranean flavors. Perfect for a quick weeknight dinner or a light lunch.
Prep & Cook Time:
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Ingredients:
Pasta & Veggies:
250 g whole wheat penne or fusilli
1 medium zucchini, sliced into half-moons
1 cup cooked chickpeas (or canned, drained & rinsed)
1 small onion, finely chopped
2 garlic cloves, minced
1 tbsp olive oil
Salt & pepper, to taste
Creamy Lemon-Yogurt Sauce:
1/2 cup Greek yogurt (unsweetened)
2 tbsp lemon juice
1 tsp lemon zest
1 tsp olive oil
1 tsp fresh parsley, chopped
1 tsp fresh dill, chopped (optional)
Salt & pepper, to taste
Optional Garnish:
Grated Parmesan or crumbled feta
Toasted pine nuts or walnuts
Instructions:
1. Cook Pasta:
Boil pasta in salted water according to package instructions until al dente. Drain and set aside.
2. Sauté Vegetables:
In a large skillet, heat olive oil over medium heat.
Sauté onion add garlic until fragrant, 2–3 minutes.
Add zucchini and cook 4–5 minutes until tender.
Stir in chickpeas, season with salt and pepper.
3. Prepare Sauce:
In a small bowl, whisk Greek yogurt with lemon juice, lemon zest, olive oil, parsley, dill, salt, and pepper.
4. Combine Pasta & Sauce:
Add cooked pasta to the skillet with vegetables.
Remove from heat and stir in the yogurt sauce until well combined.
Adjust seasoning if needed.
5. Serve:
Plate the pasta and garnish with feta or Parmesan and toasted nuts if desired.
Tips & Notes:
Use whole wheat or chickpea pasta for extra fiber and protein.
Avoid adding the yogurt to very high heat to prevent curdling — stir it in off the heat.
Can add roasted red peppers or sun-dried tomatoes for extra flavor variation.
Nutritional Information
Calories: 350 kcal
Protein: 15 g
Carbs: 45 g
Fat: 12 g
Fiber: 8 g
Sugar: 4 g