Creamy Avocado Basil Pasta With Chickpeas And Roasted Tomatoes

A vibrant, low-fat vegetarian pasta for two featuring regular spaghetti tossed in a silky, no-cook sauce of blended avocado, fresh spinach, fragrant basil, and low-fat Greek yogurt, boosted with protein-rich chickpeas and finished with sweet blistered cherry tomatoes and a delicate sprinkle of feta.

Ingredients

  • 200 g spaghetti
  • 240 g cooked chickpeas, drained and rinsed
  • 1 ripe avocado, pitted and peeled
  • 100 g fresh spinach leaves
  • 1 large handful fresh basil leaves
  • 2 garlic cloves, peeled
  • 100 g low-fat Greek yogurt
  • 200 g cherry tomatoes, left whole
  • 1 tbsp olive oil
  • 40 g low-fat feta cheese, crumbled
  • Juice of half a lemon
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Preheat the oven to 200°C and place the cherry tomatoes and chickpeas on a baking tray tossed with olive oil, salt, and pepper.
  2. Roast for 15 minutes until the tomatoes are soft and blistered and the chickpeas are slightly crisp.
  3. Bring a large pot of salted water to a boil and cook the spaghetti until al dente.
  4. Reserve a generous half cup of the starchy pasta cooking water before draining the noodles.
  5. In a blender, combine the avocado, spinach, basil, garlic, low-fat Greek yogurt, lemon juice, salt, and pepper.
  6. Blend until completely smooth and bright green, adding a splash of reserved pasta water if needed to loosen.
  7. Toss the warm drained pasta with the green sauce in a large bowl, adding pasta water gradually until silky and clinging beautifully to the noodles.
  8. Divide between two plates and top generously with the warm roasted cherry tomatoes, crisp chickpeas, and crumbled low-fat feta cheese.

Notes

Crucial Tip: Never heat the avocado sauce in a pan. The residual warmth of the freshly cooked pasta is enough to bring it to temperature. Direct heat causes avocado to oxidize, turn brown, and develop a bitter taste.

  • Prep time: 10 minutes
  • Cook time: 15 minutes
  • The lemon juice keeps the sauce vibrantly green and prevents browning if you have leftovers.
  • Toss the pasta immediately after draining so the heat gently warms the sauce through.

Variations

  • Salmon Addition: Serve alongside a simple baked salmon fillet seasoned with salt and pepper for a protein boost.
  • Extra Greens: Fold in a handful of steamed green peas right before serving for a pop of sweetness.
  • Herb Swap: Replace basil with fresh parsley or dill for a completely different aromatic profile.
  • Creamier Version: Add a tablespoon of low-fat ricotta to the blender for an even richer texture.
  • Crunchy Topping: Sprinkle a few toasted pine nuts over the top for added texture and nuttiness.

Fun Facts

  • Avocados are technically a single-seeded berry, botanically classified in the same family as cinnamon and bay leaves.
  • The word basil comes from the Greek basilikón, meaning "royal", as it was once considered an herb fit only for kings.
  • Cherry tomatoes roast beautifully because their high sugar content caramelizes, intensifying their sweetness up to threefold.
  • Greek yogurt is strained three times to remove whey, which is why it contains nearly double the protein of regular yogurt.
  • Chickpeas were among the first crops ever cultivated, with archaeological evidence dating their domestication back over 9,000 years in the Middle East.