By Axel Azzopardi Arena
Healthier High-Protein & High-Fiber Anellini al Forno
Updated at: Sat, 02 Aug 2025 03:25:10 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
38
High
Nutrition per serving
Calories663.3 kcal (33%)
Total Fat25.8 g (37%)
Carbs86.8 g (33%)
Sugars14.6 g (16%)
Protein38.2 g (76%)
Sodium1102.9 mg (55%)
Fiber18.1 g (65%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
300gwhole wheat pasta
annelini or stellette/ditalini if needed
350glean turkey sausage
or chicken, minced or casings removed
1aubergine
medium, cubed
1fennel bulb
small, finely chopped
1 tspfennel seeds
1 cupchickpeas canned
cooked, rinsed
2 cupsfresh spinach
or kale, finely chopped
400gcanned no-salt-added crushed tomatoes
or fresh plum tomatoes, chopped
1onion
small, finely diced
2cloves garlic
minced
2 Tbspextra virgin olive oil
100gpart-skim ricotta cheese
60ggrated pecorino romano cheese
Fresh basil
oregano
Black pepper
chili flakes
optional
Water
or low-sodium vegetable broth, as needed
Instructions
Step 1
Sauté onion, garlic, fennel seeds and fennel bulb in 1 tbsp olive oil until softened.
Step 2
Add minced turkey sausage, cook until browned.
Step 3
Toss in aubergine and cook until softened. Add chickpeas and greens; stir through.
Step 4
Add tomatoes, herbs, pepper, chili flakes. Simmer gently until sauce thickens (~15-20 min).
Step 5
Stir in ricotta off heat for creaminess and boost protein.
Step 6
Cook pasta al dente (reduce cooking time by 2-3 minutes), drain and mix immediately with ragù.
Step 7
Transfer to a baking dish, sprinkle Pecorino Romano on top.
Step 8
Bake at 180°C (355°F) for about 20 mins until bubbling and golden on top.
Step 9
Let rest a few minutes before serving.
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