⏱ 30 min totalOne Pot Chickpea and Butternut Squash Pasta
Per 1 serving · 478 g · 17 ingredients
of a 2,000 cal day
- Protein15g16% of calories
- Carbs64g65% of calories
- Fat8.4g19% of calories
At a glance
One serving of One Pot Chickpea and Butternut Squash Pasta (478 g) has 383 calories, with 15 g of protein, 64 g of carbohydrates and 8.4 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (31% DV), dietary fiber (33% DV) and Vitamin A (44% DV). Keep an eye on sodium, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber33%
- Vitamin A44%
- Vitamin C31%
- Vitamin K122%
- Thiamine52%
Good source of
10–19% of the daily value
- Vitamin E15%
- Calcium14%
- Potassium17%
- Zinc17%
Watch
20%+ of the daily value
- Sodium30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Spaghetti
⅓ cup Chickpeas
⅓ cup, pieces or slices White mushrooms
⅓ cup, chopped or sliced Grape tomatoes
⅔ cup Spinach
⅓ cup, cubes Butternut squash
½ clove Garlic
⅓ tbsp Olive oil- 🥄³⁄₁₆ tsp Salt
¼ tsp Paprika
⅛ tsp Turmeric
¹⁄₁₆ tsp, ground Cumin seed- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
0.02 tsp Black pepper- 🥄¾ cup Water
⅔ tbsp Parsley
⅔ tbsp Parmesan cheese
Directions
- 1
In a large deep skillet with a lid, combine all ingredients except for the water, parsley, and Parmesan cheese.
- 2
Add water and stir to ensure all ingredients are submerged.
- 3
Cover the pan and bring to a boil over high heat.
- 4
Once boiling, uncover and cook on high heat for 9-11 minutes, stirring constantly with tongs until the pasta is cooked.
- 5
Garnish with chopped parsley and Parmesan cheese before serving.
Vitamins & minerals
Amounts for 1 serving (478 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 399 μg | 44% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 147 μg | 122% |
| Thiamine | 1 mg | 52% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 6 mg | 39% |
| Vitamin B6 | 1 mg | 55% |
| Folate (B9) | 223 μg | 56% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 48 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 141 mg | 14% |
| Iron | 5 mg | 58% |
| Potassium | 780 mg | 17% |
| Magnesium | 98 mg | 23% |
| Phosphorus | 263 mg | 38% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 58% |
| Manganese | 2 mg | 71% |
| Selenium | 41 μg | 75% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 453 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,644 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,544 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 7 μg | — |
| Serine | 1 g | — |
| Starch | 35 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 383 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in One Pot Chickpea and Butternut Squash Pasta?
One serving of One Pot Chickpea and Butternut Squash Pasta (1 serving) has 383 calories, which works out to 80 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is One Pot Chickpea and Butternut Squash Pasta high in protein?
It provides a solid 15 g of protein per serving (31% 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 One Pot Chickpea and Butternut Squash Pasta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One Pot Chickpea and Butternut Squash Pasta?
694 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One Pot Chickpea and Butternut Squash Pasta?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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