Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas

Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas - A vegetarian meal that is packed with nutrition and flavor! | foxeslovelemons.com

 At least once or twice a week, we enjoy vegetarian meals. We both like eating a wide variety of vegetables, grains and legumes, making these meals feel anything but a chore. The trick to eating a vegetarian dinner (and not feeling hungry a few hours later) is to make sure you include plenty of fiber, calcium and protein, as well as a small amount of good fat, to keep you full.

Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas - A vegetarian meal that is packed with nutrition and flavor! | foxeslovelemons.com

Through my partnership with Milk Means More, I’ll be bringing you Vegetarian Delight recipes this month, starting with this Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas. Simply slice a large yellow onion and pan-fry it in a bit of olive oil until it’s dark golden brown and crispy. Add some chickpeas and cooked lentils (I used beluga lentils because I love their dark black color), and quickly sauté those to warm them through.

While this is going on, cook a pot of spaghetti, then drain it and toss it with a simple “sauce” made with lots of garlic, Greek yogurt, milk and lemon zest. Top the yogurt-sauced pasta with the lentil and chickpea mixture, then sprinkle with some red pepper flakes and fresh mint for added flavor. I served this dish with some lightly sautéed arugula to round out this satisfying, healthful vegetarian meal.

Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas - A vegetarian meal that is packed with nutrition and flavor! | foxeslovelemons.com

The dairy products used in this Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas were produced by members of the United Dairy Industry of Michigan. For more information on UDIM and to find out why Milk Means More, please visit their website and connect with them on FacebookPinterest, InstagramYouTube and Twitter.

Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 15 minutes

Ingredients:

  • 12 ounces spaghetti
  • 3 tablespoons olive oil, divided
  • 1 large yellow onion, thinly sliced
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 1 cup prepared lentils
  • 4 cloves garlic, minced
  • 1-1/2 cups full fat Greek yogurt
  • 1/4 cup whole milk
  • Zest of 1/2 lemon
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1/4 cup chopped fresh mint
  • Red pepper flakes, for serving

Directions:

  1. In large pot of boiling salted water, cook pasta according to package instructions. Reserve 1/4 cup pasta cooking water, then drain pasta.
  2. Meanwhile, in large high-sided skillet, heat 2 tablespoons oil over medium-high heat. Add onion; cook 8 to 10 minutes or until dark golden brown, stirring frequently. Add chickpeas and lentils; cook 2 minutes, stirring frequently. Transfer chickpea mixture to medium bowl; cover to keep warm.
  3. Heat remaining 1 tablespoon oil in same skillet over medium-low heat. Add garlic; cook 1 minute, stirring constantly. Whisk in yogurt, milk, lemon zest, salt and black pepper. Cook 2 minutes or until warmed through.
  4. Add drained pasta and 2 tablespoons pasta water to yogurt mixture; toss to combine. If sauce is too thick, add additional pasta water 1 tablespoon at a time until desired consistency is achieved. Divide pasta between 4 pasta bowls or plates. Divide chickpea mixture over pasta and sprinkle with fresh mint. Serve with red pepper flakes.

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Disclosure: As a Milk Means More Ambassador, this post was sponsored by The United Dairy Industry of Michigan. Posts like this help me pay for the costs associated with this blog (groceries … lots of groceries), and help support me as I pursue a career in recipe development and food photography. All opinions are 100% my own.

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16 comments

  1. Thank you for the nice recipe and have a great week.

  2. Not only is this dish absolutely beautiful, but it sounds SO delicious! Love!!

  3. Would regular yogurt work?

    • Hi Kristy, thanks for stopping by! I’m honestly not sure – I’ve only tested it with Greek yogurt. The thing about Greek yogurt is that it is nice and thick, which helps it cling to the pasta. Regular yogurt could work, but the pasta may just have a thinner “sauce.” Hope that helps!

  4. I love LOVE the use of Greek yogurt to make the pasta sauce seem creamy! Such a healthy option and love all the flavors too! <3 

  5. I made this for dinner and it was SO flavorful and delicious! We squeezed a bit of lemon juice on top, too. The only hiccup was that I failed to notice that you said *full fat* Greek yogurt and used non fat instead. I’m guessing that the higher fat content is what prevents curdling? The non fat Greek yogurt did curdle a bit when I heated it, but even so, it was mighty tasty! I’ll post a photo on Instagram later 🙂

    • I am so glad to hear that! To be honest, I was battling a sinus infection when I made this, so even though it tasted pretty good to me, I was just hoping others would feel the same way 🙂 You’re absolutely right on the full fat yogurt – that’s what prevents the curdling, but oh well! Glad it was still delicious!

  6. I love everything in this! Also: So happy someone else calls for full fat dairy. I can’t stand the fat free stuff. I just wanna stick my face in that bowl of delicious carbs on carbs 😀

  7. LOVE this idea. Was looking for an alternative to my go-to garlic butter sauce, and this is it! Love the addition of lentils too <3

  8. Sigh…I was so excited for this recipe but the sauce broke. Fat-free greek yogurt fail 🙁
    How do you think ricotta cheese would work instead of yogurt? I keep thinking that’s what it is when I look at the pictures. Might try that next time!

    • Hi Melanie! Sorry to hear about your recipe fail. This recipe was developed specifically for full-fat Greek yogurt, as the fat is what keeps the sauce from breaking. I’ve never tried it with ricotta so I can’t vouch for that, but if you’d like to try that, I would recommend full-fat ricotta as well. The nonfat/lowfat stuff will almost always break when you heat it this way 🙁

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