Turkey Bolognese with Chickpea Pasta: A Lean, Protein-Packed Twist on Classic Comfort Food

This Turkey Bolognese with Chickpea Pasta offers a lighter, healthier spin on the Italian classic. Made with lean ground turkey and served over chickpea pasta, this dish delivers an impressive 35g of protein per serving. Perfect for meal preps, post-workout meals, or cozy dinners, it’s flavorful, nutritious, and easy to whip up in just 30 minutes!

Key Information

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes
• Number of Servings: 4
• Serving Size: 1 ½ cups

Nutritional Information (Per Serving)

• Calories: 450
• Protein: 35g
• Carbohydrates: 30g
• Fat: 12g
• Dietary Preferences: High-protein, gluten-free (if using certified gluten-free chickpea pasta)

Ingredients List

For the Turkey Bolognese Sauce:

• 500g (1 lb) lean ground turkey
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 2 carrots, finely chopped
• 1 celery stalk, finely chopped
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon dried oregano
• ½ teaspoon chili flakes (optional)
• 1 can (400g/14oz) crushed tomatoes
• 2 tablespoons tomato paste
• ½ cup (120ml) chicken broth
• ¼ cup (60ml) milk (optional, for creaminess)

For the Chickpea Pasta:

• 300g (10.5 oz) chickpea pasta
• Salt, for boiling water

For Garnish:

• Fresh basil leaves
• Grated parmesan (optional)

Detailed Method of Preparation

1. Prepare the Chickpea Pasta:
   • Bring a large pot of salted water to a boil. Add the chickpea pasta and cook according to the package instructions (about 8-10 minutes). Drain and set aside.
2. Sauté the Vegetables:
   • Heat olive oil in a large pan over medium heat. Add the chopped onions, garlic, carrots, and celery. Sauté for 5-7 minutes until the vegetables are soft and fragrant.
3. Cook the Ground Turkey:
   • Add the ground turkey to the pan. Season with salt, pepper, oregano, and chili flakes (if using). Cook for 5-6 minutes, breaking up the meat with a wooden spoon, until the turkey is browned.
4. Simmer the Sauce:
   • Stir in the tomato paste and cook for 1-2 minutes to enhance its flavor.
   • Add the crushed tomatoes and chicken broth, stirring to combine. Simmer the sauce for 10-12 minutes over low heat until thickened.
   • If desired, stir in the milk during the last 2 minutes for a richer sauce.
5. Combine Pasta and Sauce:
   • Add the cooked chickpea pasta to the pan with the turkey Bolognese. Toss until the pasta is evenly coated with the sauce.
6. Serve and Garnish:
   • Divide the pasta among bowls, garnish with fresh basil leaves, and sprinkle with parmesan if desired.

Tips for Culinary Success

• Vegetable boost: Add mushrooms, spinach, or zucchini to the sauce for extra nutrients.
• Meal prep tip: Store the sauce separately from the pasta to maintain texture.
• Dairy-free option: Skip the milk or use almond milk for a dairy-free version.
• Spice it up: Add more chili flakes if you like extra heat.
• Make it heartier: Use lentil or quinoa pasta for variety and additional plant-based protein.

Frequently Asked Questions (FAQs)

1. Can I use other types of pasta?
   • Absolutely! Lentil, quinoa, or whole wheat pasta are great alternatives.
2. How do I prevent the sauce from drying out?
   • Add a splash of broth or water when reheating to keep the sauce moist.
3. Can I make this dish dairy-free?
   • Yes, simply skip the milk or substitute with a plant-based alternative.

This Turkey Bolognese with Chickpea Pasta offers the best of both worlds: a hearty, comforting meal with a boost of lean protein and plant-based goodness. Perfect for a nutritious dinner or meal prep, this dish combines bold flavors with healthy ingredients. Try it tonight and savor every bite!