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This pasta recipe provides two types of fiber — insoluble fiber from whole-grain pasta and soluble fiber from garbanzo beans. Both are good for your health.

Serves 4

This recipe provides healthy, filling fiber from whole-grain pasta and garbanzo beans, also called chickpeas.

In a pot of boiling water, cook linguine for 5 minutes. Set aside 2 cups cooking water then drain.

In a large skillet over medium-low heat, warm the oil. Add stir-fry vegetables and garlic. Cook for 3 minutes.

Add the pasta, saved cooking water, beans, crushed red pepper, lemon zest and lemon juice to skillet. Cook for about 5 minutes or until the pasta is firm to the bite, also called al dente.

Remove pan from the heat. Stir in the cheese and arugula or baby spinach. Toss to combine until arugula or baby spinach is wilted. Serve.

• 6 ounces whole-grain linguine or spaghetti
• 1/2 tablespoon olive or canola oil
• 1 cup fresh or frozen stir-fry vegetables (onions and green, red and yellow peppers), chopped
• 3 cloves garlic, minced
• 1 can (15 ounces) unsalted garbanzo beans or chickpeas, drained
• 1/4 teaspoon crushed red pepper spice
• 1 lemon, juiced and zested
• 1 cup shredded Parmesan cheese
• 4 ounces (about 4 cups) arugula or baby spinach, coarsely chopped

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving