Here’s a recipe with a simple stir-together meal from


8 oz uncooked penne pasta

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

1 16oz package frozen broccoli florets, thawed

1 16 oz can of garbanzo beans, drained and rinsed

1 medium-sized red bell pepper, thinly sliced; slices halved

½ teaspoon salt

¼ cup freshly grated or shredded parmesan cheese

Freshly ground black pepper




  1. Cook pasta in boiling salted water according to package directions.
  2. Heat the oil in a large skillet over low heat
  3. Add the garlic and sauté for 5 minutes, allowing the flavors to fully release into the oil
  4. Add the broccoli, beans, pepper, 3 tablespoons water, and salt
  5. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot and pepper is crisp and tender
  6. Toss the pasta with the vegetables. Top with the parmesan cheese and fresh pepper


For a spicier flavor, add more garlic and/or pepper.

Substitute any vegetables you like, varying cooking time as needed.


Nutritional Information:

Serving size: 1 cup

Serves 8


Calories: 265, Total fat: 6g, Saturated fat: 2g, Cholesterol: 2mg, Sodium: 215mg, Total Carbohydrates: 41g, Dietary fiber: 7g, Protein: 12g


Note: You can use 16oz (2 cups) of frozen peas instead of garbanzo beans, if you prefer.  The amount of protein is similar.


By Melissa Ohlson, MS, RD, LD

Share this Post!

About the Author : Guest'