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.

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.

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 Facebook, Pinterest, Instagram, YouTube and Twitter.

Yield: 4 servings

Garlicky Greek Yogurt Pasta with Sautéed Lentils & Chickpeas

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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

Instructions

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.

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.