Everything You Need to Know About Chickpea Pasta

Nothing says comfort food quite like a big bowl of pasta with a delicious, homemade sauce–preferably marinara or Bolognese. For many, the star of the show will always be the sauce. Pasta is a vehicle for sauce, for sure, and typically its neutral taste is the ideal accompaniment to the sauce, as the flavor doesn’t detract and the delicate flavor doesn’t detract from the sauce and the delicate texture is quite pleasing. 

Unfortunately, pasta can sometimes leave you feeling weighed down. For people who are looking for ways to cut back on carbohydrates or eliminate gluten, pasta often gets the boot. Because of its nutritional content, however, chickpea pasta may be the perfect swap!

Chickpea Pasta 101 

Chickpeas are members of the legume family and are full of protein, fiber, vitamins and minerals. Chickpeas are ground down into chickpea flour to make the pasta. Many brands may also add pea or brown rice starch which helps with the overall texture of the product. 

Because chickpeas have a relatively neutral color and flavor, chickpea pasta looks and tastes very similar to regular pasta. Some notice a slight nutty flavor that is less obvious with the addition of a flavorful sauce. Chickpea pasta (or any bean-based pasta) can have a slightly grainy texture that may be reminiscent of whole wheat pasta, however.

Toby Amidor, MS, RD, CDN, a registered dietitian and author of Health Shots, suggests “Many varieties of sauces pair well with chickpea pasta including pesto sauce, meat sauce, marinara or a lighter cream sauce. You can also add flavorful ingredients like olives, sun-dried tomatoes, capers or basil to help balance the nutty flavor and chewy texture of the pasta.”

You prepare this type of pasta the same way as regular pasta, except you might notice that the water becomes foamy when the pasta boils. That’s because different starches and proteins are released from chickpeas while cooking. Tips to reduce the foam include adding more water to the pan, lowering the cooking temperature and removing foam from the pan as it forms. 

Related: 10 Recipes that Use Chickpea Flour

Chickpea Pasta vs. Traditional Pasta   

Chickpea pasta offers more protein and fiber and fewer carbohydrates than a typical pasta. It’s also gluten-free, making it a great choice for consumers with celiac disease or gluten sensitivities. 

A two-ounce serving of a popular brand of chickpea pasta contains 190 calories, 35 grams of carbohydrates, 11 grams of protein and five grams of fiber. Meanwhile, a two-ounce serving of traditional semolina pasta provides 200 calories, 42 grams of carbohydrates, seven grams of protein, and three grams of fiber.

In addition, chickpea pasta is a good source of iron, providing about 20 percent of the Daily Value per two-ounce serving. It’s also higher in other vitamins and minerals including potassium, magnesium, and phosphorus, and is a better source of essential fatty acids.

If you’re looking to boost your nutrition when eating pasta or need to ditch traditional semolina pasta, chickpea pasta may be healthier for you.

More Delicious Ways to Eat Chickpeas

• 10 Incredibly Delicious Ways to Turn Chickpeas Into Dinner
• 10 Healthful Chickpea Soups from Around the World
• This Caribbean Chickpea Curry is Ready in 60 Seconds