Farfalle with bell peppers, tomato sauce, and chickpeas

Farfalle with bell peppers, tomato sauce, and chickpeas: A quick and delicious recipe for those moments when you want to enjoy a healthy and flavorful meal, especially perfect during fasting periods or busy days! This recipe is not only easy to prepare, but it also offers a fantastic combination of textures and flavors that will delight your taste buds. Let's get started!

Preparation time: 10 minutes
Cooking time: 20 minutes
Total: 30 minutes
Servings: 4

Ingredients:
- 400 g farfalle pasta
- 1 small onion
- 1 bell pepper (preferably red or yellow for a touch of sweetness)
- 1 garlic cube (Knorr or another brand)
- 300 ml tomato juice (preferably homemade for a more intense flavor)
- 240 g chickpeas (canned, drained and rinsed)
- 50 ml extra virgin olive oil
- 100 ml water
- 1 teaspoon sugar
- Salt and pepper to taste
- Fresh chopped parsley for garnish

A bit of history:
Farfalle is a type of pasta that originates from Italy, shaped like a butterfly or bow. This shape allows sauces to cling perfectly, providing an unforgettable culinary experience. Combining pasta with fresh vegetables and chickpeas makes this recipe not only tasty but also nutritious.

Step by Step:

1. Preparing the vegetables:
- Start by washing the bell pepper well and cutting it in half. Remove the stem, ribs, and seeds, then cut it into small cubes. This will ensure even cooking and a pleasant texture.
- Peel the onion, wash it, and chop it finely. The onion adds a sweet and aromatic flavor to the dish.

2. Sautéing the vegetables:
- In a pan, add the olive oil and heat it over medium heat. Once the oil is hot, add the chopped onion and bell pepper cubes. Stir with a wooden spoon and let the vegetables sauté for about 5-7 minutes until they become translucent and slightly golden.
- Add the garlic cube to enhance the flavor. If you prefer a stronger garlic taste, you can crush it before adding.

3. Preparing the sauce:
- After the vegetables have sautéed, add the tomato juice, teaspoon of sugar, and 100 ml of water. Mix well and let the sauce simmer over low heat for 5-10 minutes. This step will help blend the flavors and develop the rich taste of the sauce.

4. Adding the chickpeas:
- Drain the canned chickpeas well, rinse them under cold water to remove excess sodium, and add them to the pan. Mix well and let everything simmer over medium heat for another 5 minutes. Chickpeas not only add protein but also a creamy texture to the sauce.

5. Boiling the pasta:
- Meanwhile, bring water to a boil in a large pot. When the water starts boiling, add salt and the farfalle pasta. Stir gently to prevent the pasta from sticking. Cook the pasta according to the package instructions, usually between 8-12 minutes.

6. Finalizing the dish:
- Once the pasta is cooked, drain it and add it directly to the pan with the vegetable and chickpea sauce. Gently mix to ensure all the pasta is evenly coated with sauce. If the sauce is too thick, you can add a spoonful or two of the pasta cooking water.

7. Serving:
- Serve the farfalle hot, sprinkled with fresh chopped parsley. The parsley will not only add extra flavor but also a touch of color that makes the dish more appetizing.

Useful tips:
- Variations: You can add various vegetables of your choice, such as zucchini or spinach, to further enrich the dish. You can also use dried chickpeas, which you can boil beforehand for a fresher taste.
- Preserving flavors: If you want an even more aromatic sauce, add herbs like basil or oregano during cooking.
- Pairings: This dish pairs wonderfully with a fresh green salad or a glass of dry white wine.

Frequently asked questions:
- Can I use whole grain pasta? Absolutely! Whole grain pasta will add extra fiber and a more intense flavor.
- Is this recipe vegan? Yes, the recipe is completely vegan and ideal for those following a diet without animal products.
- How many calories are in a serving? A serving of farfalle with bell peppers, tomato sauce, and chickpeas has approximately 350-400 calories, depending on portion sizes and ingredients used.

Nutritional benefits:
This recipe is an excellent source of plant protein due to the chickpeas, and whole grain pasta provides healthy carbohydrates. Bell peppers are rich in vitamins A and C, contributing to a strong immune system.

Personal note:
This recipe reminds me of evenings spent with family, when we would gather around the table to enjoy simple yet delicious dishes. Every bite is an explosion of flavors that brings joy. I encourage you to try this recipe and personalize it as you like. Enjoy your meal!

 Ingredients: 400 g farfalle pasta, 1 small onion, 1 bell pepper, 1 cube of Knorr garlic, 300 ml tomato juice, 240 g chickpeas (canned), 50 ml olive oil, 100 ml water, sugar, salt, pepper, chopped parsley

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