(Serves 4)

• Herby pangrattato:

• ½ cup panko breadcrumbs

• ½ cup quinoa flakes

• 1 tbsp olive oil

• 1 clove garlic, finely grated

• ¼ bunch parsley, leaves & stems chopped separately

• 1 lemon, zested

• 300g pasta of your choice

• 1 cup artichoke hearts, drained, quartered

• 4 cloves garlic, thinly sliced

• 400g can cannellini beans, drained and rinsed

• 1 cup frozen peas

• ½ cup white wine

• 2 tbsp extra virgin olive oil

• Cracked black pepper to taste

• 50g reduced-fat feta, crumbled

• 1 lemon juiced

1. Prep the artichokes & beans:
   Once your artichokes are drained, rinsed, and quartered, lay them on paper towel to remove any extra moisture. Do the same with the cannellini beans. Tthis helps them crisp up and soak in all that flavour later on.

2. Make the pangrattato:
   In a medium bowl, mix together olive oil, garlic, parsley stems, and a pinch of salt to make a quick marinade. Add the breadcrumbs and quinoa flakes, then toss to coat.
   Heat a frying pan over medium heat and toast the mixture until golden and fragrant. Transfer to a cool bowl to stop the cooking, and just before serving, stir through the lemon zest for a bright, herby crunch.

3. Cook the pasta:
   Bring a large pot of water to the boil and cook the pasta until al dente. Reserve ½ cup of the pasta water, then drain and toss with a drizzle of extra virgin olive oil to keep it from sticking.

4. Build flavour:
   In a large pan, heat a little extra virgin olive oil over medium heat. Add the artichokes and cook until lightly golden. Add garlic and sauté for 1–2 minutes, until fragrant. Stir through the cannellini beans and cook for another 2–3 minutes, until warmed through. Deglaze the pan with white wine and let it reduce by half.

5. Bring it all together:
   Add the pasta, peas, lemon zest, and a splash of pasta water to the pan. Toss everything together so the flavours coat each strand. Finish with a squeeze of lemon juice, a crack of black pepper, and a handful of fresh parsley.

6. Serve it up:
   Divide the pasta between bowls, sprinkle with the herby pangrattato, crumble over the feta, and drizzle with a touch of olive oil for that glossy chef’s touch.

Snapshot!

Each serve provides around 1808 kJ of energy with a balanced mix of 15 g protein, 18 g total fat (mostly heart-healthy monounsaturated fats (10g)), and 38 g carbohydrates to keep you fuelled.

With 12 g fibre, it’s a real gut-loving bowl, while sodium (411 mg) and saturated fat (4 g) stay in the moderate range. Plus, a nice hit of potassium (751 mg) and phosphorus (289 mg) rounds it out as a heart-supportive, plant-powered meal that’s as nourishing as it is delicious.

What it means on the plate

This pasta brings balance and satisfaction in one joyful bowl. The carbs from pasta and beans give steady energy, while the mix of artichokes, peas, and lemon keep things light and vibrant. Olive oil and a little feta add that heart-healthy fat and flavour hit, and 12 grams of fibre means your gut will be just as happy as your taste buds. With moderate sodium and gentle protein, it’s a beautiful example of how nourishing your heart can also feel totally delicious.

Food group balance → A veggie forward dish that still ticks all the boxes. Every little bit counts!

• Grains 1.4 serves (pasta, panko crumbs, quinoa flakes)

• Vegetables 2.4 serves (artichokes, peas, cannellini beans, garlic & parsley)

• Protein 0.4 serve (cannellini beans)

• Dairy 0.1 serve (feta)

• Fruit 0.1 serve (lemon)

CWJ Takeaway

Who says heart-friendly can’t be hearty? This pasta is proof that simple, joyful ingredients, a squeeze of lemon, a drizzle of olive oil, and plenty of veggies can turn every bowl into a little celebration of balance and flavour.