Name: Mushroom and Chickpea Tomato Sauce over Whole Wheat Pasta
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 12 oz whole wheat pasta; Water for boiling; Pinch of salt (optional); 1 tbsp olive oil; 1 small yellow onion, diced; 3 cloves garlic, minced; 8 oz cremini or button mushrooms, sliced; 1 can (15 oz) no-salt-added crushed tomatoes; 1 cup cooked chickpeas, drained and rinsed; 1 tsp dried oregano; 1/2 tsp dried basil; 1/4 tsp red pepper flakes (optional); 1/4 tsp black pepper; 1/4 tsp kosher salt (optional, adjust for DASH target); 2 tbsp fresh parsley or basil, chopped

Instructions

Cook the pasta

Bring a large pot of water to a boil.
Add the pasta and cook according to the package directions until al dente.
Reserve 1/2 cup pasta water, then drain and set aside.

Build the sauce

Heat the olive oil in a large skillet over medium heat.
Add the onion and cook 3 to 4 minutes, until softened.
Add the garlic and cook 30 seconds.
Add the mushrooms and cook 5 to 7 minutes, until they release their moisture and begin to brown.

Simmer

Stir in the crushed tomatoes, chickpeas, oregano, basil, red pepper flakes (if using), pepper, and salt (if using).
Simmer 10 minutes, stirring occasionally.
Add a splash of the reserved pasta water if the sauce needs thinning.

Combine and serve

Toss the pasta with the sauce until evenly coated.
Sprinkle with fresh herbs before serving.

Notes

Use no-salt-added tomatoes and rinse the chickpeas thoroughly to control sodium.
For more protein, increase the chickpeas or add white beans.
A small sprinkle of Parmesan works, but account for the sodium.