Full of protein and fiber, easy to make and tastes fantastic – what’s not to love?


  • 9 ounces whole grain pasta
  • 1 cup diced yellow onion
  • 2 tablespoons minced garlic
  • 1 cup water
  • 1 14-ounce can diced tomatoes
  • ¼ cup plus one tablespoon sugar-free barbecue sauce
  • 3 tablespoons nutritional yeast
  • 1 can chickpeas, drained and rinsed
  • Seasoning Mix
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons dried onion flakes
  • ½ teaspoon salt substitute
  • Black pepper to taste


  1. Cook the pasta per the package instructions. 
  2. In a separate small bowl, combine all the seasoning ingredients. Set aside.
  3. In a large skillet, saute the onions over medium heat for 7-9 minutes, adding 1-2 tablespoons of water as needed to prevent sticking. 
  4. Once soft, add the minced garlic and saute for an additional 3 minutes.
  5. Add the cup of water, tomatoes, barbeque sauce and nutritional yeast. Increase heat to cause liquid to boil, then low heat to a simmer. 
  6. Add seasoning and mix well. Simmer on low for 4 minutes.
  7. Add the cooked pasta and chickpeas, mix well and simmer for 2 more minutes.
  8. Remove from heat and allow to sit an additional 4-5 minutes.

Modified from the T. Colin Campbell Center for Nutrition Studies.