The broccoli cooks in the pasta water, so there is only one pot and one pan.
This is one of our fatty liver recipes, and the total time is 20 minutes. To see why these foods help, read our guide to insulin resistance and fatty liver or the full overview of insulin resistance.
Broccoli Garlic Chickpea Pasta
Pasta
- 8 oz (225 g) chickpea or red lentil penne or rotini
- 4 cups (300 g) small broccoli florets
- 3 tbsp (45 ml) extra virgin olive oil
- 4 garlic cloves, thinly sliced
- 1/2 tsp chili flakes
- 1 lemon, zest and juice
- 1/2 cup (50 g) grated Parmesan
- 1/4 cup (30 g) toasted almonds, chopped
- Salt and pepper
Method
- Boil a large pot of salted water. Cook the pasta for 1 minute less than the package says. Add the broccoli for the last 3 minutes.
- Reserve 3/4 cup of the cooking water, then drain.
- Warm the olive oil in the same pot over medium-low heat. Cook the garlic and chili flakes 1 minute until fragrant, not brown.
- Return the pasta and broccoli to the pot with the lemon zest, juice and 1/2 cup of the pasta water. Toss over low heat 2 minutes until glossy.
- Stir in the Parmesan, season, and top with almonds.
Approximate per serving: 400 calories, 20 g protein, 10 g fiber. Values are estimates and vary with brands and portions.
Why this works for fatty liver
- Legume pasta. More protein and fiber and a lower glycemic effect than regular pasta.
- Olive oil, not butter or cream. Unsaturated fat is preferred for liver and heart health.
- Plenty of broccoli. A cruciferous vegetable; higher intakes have been linked to a lower risk of fatty liver in some observational studies.
The same principles are explained in detail in our insulin resistance and fatty liver guide. For more ways to add fiber to meals, see the fiber guide.
Make it your own
- Chickpea pasta turns soft quickly; start tasting 2 minutes before the package time.
- Use red lentil pasta if you do not like chickpea pasta.
- Add canned tuna or white beans for more protein.
More fatty liver recipes
- Lemon Herb Cod with Tomatoes and White Beans (20 Minutes)
- Tuna Cucumber Avocado Salad with Lime (10 Minutes)
- Lentil Parsley Walnut Tabbouleh (20 Minutes)
- Olive Oil Herb Omelette with White Beans (12 Minutes)
- Sardine and White Bean Salad
Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.
Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.