⏱ 40 min total

Chickpea "Meat" and Pasta

Name: Chickpea "Meat" and Pasta
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 3 oz Whole wheat pasta; ¼ large Onion; ¾ cloves, minced Garlic; 4 oz Chickpeas; ¼ tsp, ground Oregano; ⅛ tsp, leaves Thyme; ⅛ tsp Garlic powder; ⅛ tsp Paprika; ¹⁄₁₆ tsp Rosemary; 1 cup Tomatoes; ⅛ tbsp Miso; ¼ tbsp Tomato paste; ⁵⁄₁₆ tbsp Maple syrup; 2 ½ leaf, whole Basil; ¼ large Carrots

Per 1 serving · 511 g · 15 ingredients

Calories

488

24%
of a 2,000 cal day

Protein
21g
16% of calories
Carbs
100g
76% of calories
Fat
4.3g
7% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Chickpea "Meat" and Pasta (511 g) has 488 calories, with 21 g of protein, 100 g of carbohydrates and 4.3 g of fat. Most of its energy comes from carbs (76% of calories). It is high in protein (42% DV), dietary fiber (78% DV) and Vitamin A (24% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g

95cal

low energy density

Protein per 100 cal

4.3g

Net carbs

78g

carbs minus fiber

Fiber

22g

13 g sugar

High in

20%+ of the daily value

Protein42%
Dietary fiber78%
Vitamin A24%
Vitamin C40%
Thiamine153%
Riboflavin (B2)28%

Good source of

10–19% of the daily value

Vitamin E12%
Vitamin K17%
Choline11%
Calcium19%

Watch

20%+ of the daily value

Sodium30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min

1
Heat a large skillet over medium-high heat. Add a splash of water or vegetable broth and sauté the chopped onion and carrot for about 5 minutes. Add the minced garlic and sauté for an additional minute.
2
While the vegetables cook, pulse the chickpeas in a food processor until broken down but not pureed. Set aside.
3
Stir the herbs and spices into the onion and carrot mixture and cook for about 30 seconds. Add the chickpeas and sauté for about 5 minutes until browned.
4
Add the crushed tomatoes, miso, tomato paste, and maple syrup. Scrape up any browned bits from the pan and stir well. Reduce the heat to low and let the sauce simmer for about 30 minutes.
5
Stir the sauce occasionally, adding broth or water if it becomes too thick. Meanwhile, cook the pasta according to package directions. Drain, reserving 1/4-1/2 cup of the pasta water if desired.
6
Once the sauce is done, taste and adjust the seasonings. Combine the pasta with the sauce, stirring well to coat. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (511 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	213 μg	24%
Vitamin C	36 mg	40%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	20 μg	17%
Thiamine	2 mg	153%
Riboflavin (B2)	0.4 mg	28%
Niacin	7 mg	41%
Vitamin B6	1 mg	83%
Folate (B9)	110 μg	28%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	31%
Choline	61 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	194 mg	19%
Iron	7 mg	82%
Potassium	1,006 mg	21%
Magnesium	190 mg	45%
Phosphorus	382 mg	55%
Zinc	3 mg	31%
Copper	1 mg	74%
Manganese	4 mg	176%
Selenium	67 μg	122%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	629 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	2,242 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	13 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	7 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	7,240 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.3 g	—
Sucrose	5 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 488 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

93min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Chickpea "Meat" and Pasta?

One serving of Chickpea "Meat" and Pasta (1 serving) has 488 calories, which works out to 95 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Chickpea "Meat" and Pasta high in protein?

It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chickpea "Meat" and Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 78 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chickpea "Meat" and Pasta?

696 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chickpea "Meat" and Pasta?

13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (511 g)

Calories488

% Daily Value*

Total fat 4.3g	6%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 696mg	30%
Total carbohydrate 100g	36%
Dietary fiber 22g	78%
Total sugars 13g
Protein 21g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all