⏱ 40 min total

Peas and Chickpea Bow Pasta

Name: Peas and Chickpea Bow Pasta
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ cup Chickpea flour; ½ large Egg; ¼ tsp Salt; ½ tbsp Water; ½ cup Green peas; ¾ cloves, minced Garlic; ¼ fruit without seeds Lemon; 1 tbsp, chopped Basil; 1 tbsp Spearmint; 1 tbsp Olive oil; ¼ dash Salt; 1 tbsp Parmesan cheese

Per 1 serving · 209 g · 12 ingredients

Calories

424

21%
of a 2,000 cal day

Protein
20g
18% of calories
Carbs
42g
38% of calories
Fat
21g
43% of calories

Portion

At a glance

One serving of Peas and Chickpea Bow Pasta (209 g) has 424 calories, with 20 g of protein, 42 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (40% DV), dietary fiber (37% DV) and Vitamin C (57% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 34%, 20% and 32% of the daily value.

Per 100 g

203cal

medium energy density

Protein per 100 cal

4.7g

Net carbs

31g

carbs minus fiber

Fiber

10g

9.2 g sugar

High in

20%+ of the daily value

Protein40%
Dietary fiber37%
Vitamin C57%
Vitamin K35%
Thiamine37%
Riboflavin (B2)22%

Good source of

10–19% of the daily value

Vitamin A11%
Vitamin E18%
Niacin16%
Vitamin B1212%
Pantothenic acid17%
Choline17%

Watch

20%+ of the daily value

Sodium34%
Saturated fat20%
Cholesterol32%

Ingredients

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

Directions

Prep 25 minCook 15 min

1
In a large bowl, combine the chickpea flour and make a well in the center. Crack the eggs into the well and whisk with a fork, gradually incorporating the flour until a shaggy ball forms. Add water as needed to bring the dough together.
2
Transfer the dough to a well-floured surface and roll it out to 1-2 mm thickness. Cut into 1/2 inch wide strips, then cut horizontally every 2 inches to form small rectangles. Pinch the center of each rectangle to create a bow shape. Repeat with remaining dough.
3
Bring a large pot of water to a boil. Cook the pasta in small batches for 2-4 minutes, then drain and set aside.
4
In a heavy pan, sauté the peas, garlic, and olive oil for 5-7 minutes. Add the basil and mint, stirring to coat for 1-2 minutes.
5
Add the lemon zest and juice, then toss in the cooked pasta. Finish with a dash of salt and a sprinkle of Parmesan cheese before serving.

Vitamins & minerals

Amounts for 1 serving (209 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	99 μg	11%
Vitamin C	52 mg	57%
Vitamin D	1 μg	3%
Vitamin E	3 mg	18%
Vitamin K	42 μg	35%
Thiamine	0.4 mg	37%
Riboflavin (B2)	0.3 mg	22%
Niacin	3 mg	16%
Vitamin B6	0.4 mg	34%
Folate (B9)	268 μg	67%
Vitamin B12	0.3 μg	12%
Pantothenic acid	1 mg	17%
Choline	96 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	153 mg	15%
Iron	5 mg	60%
Potassium	688 mg	15%
Magnesium	115 mg	27%
Phosphorus	323 mg	46%
Zinc	3 mg	25%
Copper	1 mg	72%
Manganese	1 mg	50%
Selenium	14 μg	26%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	15 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	424 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	12 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	51 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 424 calories

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

81min
Walking (3.5 mph)
51min
Cycling (moderate)
35min
Running (6 mph)
60min
Swimming laps

Common questions

How many calories are in Peas and Chickpea Bow Pasta?

One serving of Peas and Chickpea Bow Pasta (1 serving) has 424 calories, which works out to 203 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Peas and Chickpea Bow Pasta high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 18% 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 Peas and Chickpea Bow Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Peas and Chickpea Bow Pasta?

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

How much sugar is in Peas and Chickpea Bow Pasta?

9.2 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 (209 g)

Calories424

% Daily Value*

Total fat 21g	27%
Saturated fat 3.9g	20%
Trans fat 0g
Cholesterol 97mg	32%
Sodium 777mg	34%
Total carbohydrate 42g	15%
Dietary fiber 10g	37%
Total sugars 9.2g
Protein 20g

* 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

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