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Creamy Tahini Chickpea and Broccoli Pasta

  • Writer: Devon Tonneson
    Devon Tonneson
  • Aug 5
  • 4 min read

Symptom check-in


POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches and a red rash across my cheeks today. I wanted a warm anti-inflammatory-leaning meal today with broccoli, chickpeas, tahini, and whole-grain pasta.


Disorder safety check

Condition

Works?

Why

POTS

Not specifically targeted

Pasta provides carbohydrates, but the meal is not especially sodium-heavy unless the pasta water and sauce are salted more

Vestibular migraine

Usually

Mild, creamy, and easy to make without acidic or strongly fermented ingredients

Lupus

Yes

Broccoli, chickpeas, sesame tahini, and olive oil make this plant-forward and anti-inflammatory-leaning


Recipe


Ingredients

Makes 2 generous servings

Pasta

  • 6 oz spaghetti or linguine

  • Whole-wheat spaghetti works especially well here

  • 1 tbsp kosher salt for the pasta water

Broccoli

  • 2 cups broccoli florets

  • 1 tsp extra-virgin olive oil

  • Pinch of salt

Chickpeas

  • 1 can chickpeas

  • 1 tsp extra-virgin olive oil

  • 1/4 tsp kosher salt

  • 1/4 tsp garlic powder

  • Black pepper

Creamy tahini sauce

  • 1/4 cup tahini

  • 1/3 cup plain Greek yogurt

  • 1 tbsp extra-virgin olive oil

  • 1/2 tsp garlic powder

  • 1/4 tsp kosher salt

  • 1/4 cup reserved pasta water, plus more as needed

Optional:

  • 1 tsp lemon juice if tolerated

  • 1 tsp nutritional yeast or grated Parmesan

  • Pinch of cumin


Steps

1. Prepare the broccoli

  1. Wash the broccoli thoroughly.

  2. Cut it into small bite-size florets.

  3. If the stems are tender, peel off the tough outside and chop the inside into small pieces rather than throwing them away.

  4. Set the broccoli aside.

Keeping the florets small matters because you want them mixed throughout the pasta rather than sitting as huge pieces on top.


2. Drain and rinse the chickpeas

  1. Open the can of chickpeas.

  2. Pour them into a colander.

  3. Rinse under cold running water for about 30 seconds.

  4. Shake off the excess water.

  5. Pat them lightly dry with a paper towel.

They do not need to be completely dry because these chickpeas are staying tender rather than becoming crispy.


3. Start the pasta water

  1. Fill a large pot with water.

  2. Bring it to a rolling boil.

  3. Add about 1 tablespoon kosher salt.

The water should taste noticeably seasoned.

  1. Add the spaghetti.

  2. Stir immediately so the strands do not stick together.

  3. Cook according to the package directions until just al dente.

Do not overcook it because the pasta will spend another minute in the sauce later.


4. Save the pasta water

Before draining:

  1. Carefully scoop out at least 1 cup of pasta water.

  2. Set it beside the stove.

This is important. The starch in the water is what turns tahini and yogurt into a sauce that actually coats the spaghetti.


5. Cook the broccoli

You can cook the broccoli in the pasta pot during the last few minutes.

  1. When the pasta has about 3 minutes left, add the broccoli florets directly to the boiling pasta water.

  2. Let the broccoli and pasta finish cooking together.

  3. Test a piece of broccoli.

It should be:

  • bright green

  • tender

  • still holding its shape

  • Drain the pasta and broccoli together.

Do not rinse them.


6. Warm the chickpeas

While the pasta cooks:

  1. Heat a large skillet over medium heat.

  2. Add 1 teaspoon olive oil.

  3. Add the drained chickpeas.

  4. Sprinkle with:

    • salt

    • garlic powder

    • black pepper

  5. Stir gently.

  6. Cook for about 4–5 minutes until warmed through.

  7. Turn the heat to low.

You are not trying to make them hard or crunchy.


7. Make the creamy tahini sauce

In a medium bowl:

  1. Add 1/4 cup tahini.

  2. Add 1/3 cup Greek yogurt.

  3. Add:

    • olive oil

    • garlic powder

    • salt

  4. Whisk together.

At first it may look very thick.

  1. Add 2 tablespoons warm pasta water.

  2. Whisk again.

  3. Add another tablespoon at a time until the sauce becomes smooth and creamy.

It should be somewhat looser than you think you need because the pasta absorbs sauce quickly.

If using lemon juice, add it now.


8. Taste the sauce

Taste before adding it to the pasta.

If it needs:

  • more salt: add another pinch

  • more richness: add olive oil

  • more creaminess: add yogurt

  • thinner texture: add pasta water

  • more tahini flavor: add another teaspoon of tahini

The sauce should taste slightly stronger on its own because it will be diluted by the pasta and vegetables.


9. Combine everything

  1. Put the skillet with the chickpeas over low heat.

  2. Add the drained spaghetti and broccoli.

  3. Toss gently.

  4. Pour the tahini-yogurt sauce over the pasta.

  5. Add about 2 tablespoons reserved pasta water.

  6. Toss thoroughly with tongs.

Keep tossing until:

  • the spaghetti is evenly coated

  • the sauce clings to the noodles

  • chickpeas are distributed throughout

  • broccoli is mixed through rather than sitting separately


10. Adjust the texture

The sauce will thicken quickly.

If it starts looking sticky or dry:

  1. Add another 1–2 tablespoons pasta water.

  2. Toss again.

Repeat until the noodles look glossy and creamy.

Do not dump in a large amount of water at once.


11. Finish the pasta

  1. Taste a noodle with chickpea and broccoli together.

  2. Add more salt if needed.

  3. Add black pepper.

  4. Drizzle with a small amount of extra-virgin olive oil.

Optional:

  • sprinkle nutritional yeast

  • add a little Parmesan

  • add a tiny pinch of cumin

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