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Healthy Budget-Friendly Family Recipe: Tomato Pasta with Chickpeas and Carrots

16th July 2025

In support of Healthy Start

Looking for a healthy, affordable and simple meal to feed the whole family? This Tomato Penne with Chickpeas and Carrots recipe is quick to make, packed with nutritious ingredients, and perfect for families with young children.

Using just five everyday items, this dish supports healthy growth and development, fits into a tight weekly budget, and uses ingredients that can be purchased with the NHS Healthy Start prepaid card.

Whether you’re catering for toddlers, school-aged children, or busy adults, this recipe is a practical way to offer a balanced and tasty family meal.

Why this recipe works

  • Cost-effective: Made with low-cost tinned and fresh staples

  • Nutritious: Provides fibre, protein, vitamins and complex carbohydrates

  • Family-friendly: Ideal textures and flavours for young children

  • Quick: Ready in around 25 minutes

  • Simple: No fancy equipment or ingredients needed

Serves 4  Ready in 25 minutes

Ingredients

  • 300g penne pasta

  • 1 tin (400g) chopped tomatoes

  • 1 tin (400g) chickpeas, drained and rinsed

  • 2 medium carrots, peeled and grated

  • 1 tablespoon vegetable oil

Optional store cupboard ingredients (if available):

  • 1–2 garlic cloves, crushed, or 1 teaspoon garlic granules

  • 1 teaspoon dried mixed herbs or Italian seasoning

Method

  1. Cook the pasta
    Bring a large pot of water to the boil. Add the penne and cook for 10–12 minutes or according to the packet instructions. Drain and set aside.

  2. Start the sauce
    In a separate saucepan, heat the oil over a medium heat. Add garlic (if using) and cook for 1–2 minutes until fragrant.

  3. Add the vegetables
    Stir in the grated carrots and cook for 3–4 minutes to soften slightly.

  4. Add chickpeas and tomatoes
    Pour in the chopped tomatoes and stir in the chickpeas and dried herbs. Simmer for 10 minutes, stirring occasionally, until slightly thickened.

  5. Combine
    Add the cooked pasta to the sauce and stir through to coat evenly. Cook for another 2–3 minutes to ensure everything is heated through.

Tips for young children

  • For babies or toddlers, mash the chickpeas slightly or use smaller pasta shapes.

  • Grated carrot helps blend vegetables into the sauce, supporting children who may be hesitant about visible vegetables.

Optional serving ideas

  • Serve with a side of fresh apple slices or soft steamed vegetables.

  • A small sprinkle of cheese can be added for older children and adults.

  • Leftovers can be stored in the fridge and reheated for lunch the next day.

Supporting Healthy Start families

This recipe aligns with the goals of the Healthy Start scheme, making it easier for families to prepare affordable, healthy meals at home. All the core ingredients can be purchased with the NHS Healthy Start prepaid card, including tinned tomatoes, carrots, and chickpeas.

By making use of a few store cupboard staples, families can build meals that are both nourishing and low-cost, supporting better health outcomes during the critical early years of life.

For more information about how to access the Healthy Start scheme, visit www.healthystart.nhs.uk.

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