Is Chickpea Pasta Healthy
Lets break down the key differences between chickpea pasta vs regular pasta. These nutrition facts are based on an average according to the USDA Database. There may be slight nutritional differences depending on the product used.
- Chickpea pasta has about the same amount of calories as regular pasta.
- Chickpea pasta has less carbohydrates than regular pasta.
- Chickpea pasta has double the protein and more than triple the fiber. Protein and fiber help control blood sugar levels and keeps us fuller longer.
Overall, chickpea pasta can be a healthier swap for regular pasta. However, this is not to say regular pasta should be avoided all together. Instead, enjoy in moderation with mindful portions.
Best For Skeptics: Banza Chickpea Pasta $25 For 6
Banza makes chickpea pasta that cooks quickly, has a fantastic chewy texture, and easily replaces traditional wheat-based pasta in just about any recipe. The brand also offers lots of gluten-free pasta varieties , and is pretty easy to find in many major grocery stores. Plus, if youâre looking to expand your gluten-free Italian menu, Banza is now offering gluten-free pizzas made with a chickpea crust.
It Has A Short Ingredients List
This isn’t one of those gimmicky foods that touts a healthy ingredient, then has just a tiny bit of it on the end of the ingredients list . The first ingredient in this really is just chickpeas. The only other ingredients in this are pea protein, tapioca, and xanthan gum for that chewy flavor that really makes this taste like pasta.
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Is Chickpea Pasta Actually Good For You
Yes! Chickpeas themselves are plant-based powerhouses chock-full of both protein and fiber up to 8 grams of each per ½ cup serving. Plus, theyre a sustainable food source along with other pulses like beans, peas, and lentils.
Chickpea pasta also deserves all of the public recognition it can get. Compared to traditional wheat-based pasta, a traditional 2-ounce serving size has slightly less calories, double the fiber, and up to double the protein, depending on the brand. Also, many versions are naturally gluten-free.
It may have some cost-saving benefits, too, since you wont need to buy an extra protein to get dinner on the table. While traditional pasta also provides plant-based protein and fiber, chickpea pastas also have greater amounts of iron and potassium two key minerals crucial for circulation.
Cooking Tips & Suggestions
These are my tried and true tips for helping cook gluten-free pasta with success!
Stir often. Gluten-free pasta can stick together easily, so stir quite frequently. This is especially the case with gluten-free pasta made from only rice flour, so keep your spoon handy.
Salt the pasta water. Always salt your water for a better flavor! It definitely makes a difference.
Rinse if needed. Some gluten-free pasta brands, like Banza, will say to rinse the pasta before serving. Make sure to follow the instructions because it will make a big impact on taste and texture.
Follow times exactly. Gluten-free pasta times can vary, depending on the brand and the gluten-free grains. Always follow the times listed on the box, and test a sample piece of pasta to be sure, before draining everything.
Oil or butter to prevent sticking. As soon as you drain your pasta, add some butter or oil and stir to prevent sticking. It can stick quickly!
Keep in a sealed container in the refrigerator. Don’t leave cooked pasta out for too long, as it will dry and harden. Move it to the refrigerator when not eating, and keep covered.
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Banza Gluten Free Penne Pasta
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What Is Chickpea Pasta
Chickpea pasta is just like it sounds. Its pasta made from chickpea flour . It cooks just like regular pasta, but is loaded with extra protein and fiber. Its also naturally gluten-free and vegan. My favorite to use is Banza pasta.
If you dont want to use chickpea pasta, you can use any pasta of your choice. I find that rotini, penne, or bowties work best for this recipe.
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Why Trust The Spruce Eats
Lindsay Boyers is a certified holistic nutritionist with extensive nutrition knowledge and food and beverage-testing experience. Shes developed over 1,000 original recipes and is constantly on a mission to find the healthiest, best-tasting options and ingredients across all food and drink categories.
Best Noodle: Thai Kitchen Rice Noodles $17 For 6 Boxes
Whether itâs pad thai or pad see ew that has become your go-to Thai order, youâll be pleased to know that the rice noodles that dominate much of East Asian cooking are naturally gluten-free. Thai Kitchen makes great rice noodles that you can easily make at home, and unlike most other gluten-free pastas, these rice noodles cook in a jiffy, making for an easy weeknight meal.
Shop now: Thai Kitchen rice noodles, $17 for 6 boxes
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The Ingredients In High
Traditional pasta is made from durum semolina wheat and most gluten-free pastas are made from corn or brown rice. But high-protein pasta which also happens to be gluten-free! is made from beans or legumes. The spaghettis we tested from Banza, POW!, and Explore are made from chickpeas, green lentils, and edamame, respectively.
As a result, each of these had more protein and fiber than our favorite gluten-free pasta. Here’s a quick look at how these bean-based pastas compare to traditional wheat and gluten-free pastas:
Per 2-ounce serving:
- 365 Everyday Wheat Spaghetti: 7 grams protein, 2 grams fiber
- Bionaturae Gluten-Free Spaghetti: 5 grams protein, 1 gram fiber
- Banza Chickpea Spaghetti: 13 grams protein, 5 grams fiber
- POW! Green Lentil Spaghetti: 14 grams protein, 7 grams fiber
- Explore Edamame Spaghetti: 24 grams protein, 13 grams fiber
The bean pastas also had higher levels of calcium, iron, magnesium, phosphorus, and potassium than their wheat-and-corn-based counterparts.
Not bad at all! If you want to get more protein and fiber into your diet or your family’s diet, this is one way to do it.
What Happens If Lean Cuisine Gluten Free Pasta Bolognese Made With Banza Pasta Bowl Frozen Meal Is Out Of Stock And I Need To Give Specific Instructions
- Find Best Match: By default, your shopper will use their best judgement to pick a replacement for your item.
- Pick Specific Replacement: You can pick a specific alternative for the shopper to purchase if your first choice is out-of-stock.
- Don’t Replace: For items you’d rather not replace, choose “Don’t replace” to get a refund if the item is out of stock.
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Is Chickpea Pasta Good For Weight Loss
Chickpea pasta is both tasty and filling, which makes it great for weight management and weight loss. With regular pasta, our tendency is to wolf it down since its not so filled with fiber or protein on its own, but chickpea pasta has more of both.
I’d still urge you to go slow on the legume linguine, though. If youre not used to the fiber-filled flour, the higher amounts can cause bloating and discomfort if theres not enough water to help ’em along. Youll want to drink a little extra H2O that day and during your chickpea-fueled meal just in case.
Best Overall: Cappellos Almond Flour Fettuccine
Texture is similar to regular pasta
Also compatible with paleo diets
Ready to eat in 90 seconds
The owners of Capellos set out on a mission to create pasta that could be enjoyed by all discerning pasta lovers, regardless of dietary restriction and they found their answer in one main ingredient: almond flour. Capellos pasta combines almond flour with a handful of other recognizable ingredientscage-free eggs, tapioca flour, xanthan gum, and sea saltto create a gluten-free, grain-free pasta that is beloved by customers.
Many of these customers give this fettuccine top marks for its taste and texture, which they say could go head to head with any regular semolina wheat pastabut is suitable for more restrictive diets. In addition to fettuccine, Cappellos also offers spaghetti, lasagna sheets, and gnocchi, in a regular or sweet potato version.
Unlike the other dry pastas on this list, Capellos, which feels the closest to homemade pasta, is kept frozen until youre ready to eat it. But the good thing about this that many people also highlight: Once you put it in the boiling water, its ready to go in 90 seconds.
Base Ingredient: Almond flour | Net Weight: 9 ounces | Protein: 6 grams per serving | Fiber: 3 grams per serving
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Best If You’re Paleo: Cappello’s Almond Pasta $11
Not all gluten-free products cut it for people who are Paleo they also don’t eat legumes or grains of any kind, making many alt-pastas off the table for these eaters. Enter Paleo cult-favorite brand Cappello’s, which uses almonds as the base of its pasta. All of its pasta products are stored in the freezer rather than in the pantry , so think of the brand’s offerings as gluten-free, grain-free analogs to fresh pasta. On the flavor and texture front, it totally deliversâyou almost can’t tell it’s not the real deal.
Shop now: Cappello’s Almond Pasta, $11
Banza Pasta Review: Lower Carb Higher Protein Gluten
This Banza pasta review post explains the major benefits that the pasta offers. You will also see my customer review analysis that will tell you how consumers felt about this product. Lastly, I included some
This Banza pasta review post explains the major benefits that the pasta offers. You will also see my customer review analysis that will tell you how consumers felt about this product. Lastly, I included some recipes you can use with chickpea pasta.
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Cybele’s Free To Eat Superfood Veggie Gluten Free Pasta
WHY WE LIKE IT: Thanks to this gluten-free pasta’s red lentil, tomato, and red bell pepper composition, it is a great choice for veggie lovers.
Comes with vitamins and minerals
Overcooking may result in stickiness and pastiness
This gluten-free pasta has a generous macro profile, with 14 grams of protein, 24 grams of fiber, and 36 grams of carbs per serving. By serving, its 24 grams of protein is top on our list, followed by the #1 pick Banza Chickpea Gluten-Free Pasta’s 23 grams of protein. It also contains vitamins, including Vitamin A and Vitamin C, along with a vegan free production that does not include eggs, soy, and fish.
We like this gluten-free pasta for picky children, allowing them to eat a full serving of vegetables without looking like it. Its texture and taste is on the softer side and consistency is more noodle than gluten free penne. More noodle-like, it’s a great throw-in for childrens vegetable soups. Mix it with olive oil and you are golden .
The Online Reviews Are Great
Once I made up my own mind, I checked out the comments , where 86 percent of nearly 1,200 reviews are positive. “It is just as good as the real deal!” one reviewer raved, while another suggested tossing it with grilled chicken breast, Parmesan, Italian dressing and hot chili oil.
It does come in an 8-ounce box, as opposed to the typical 12- or 16-ounce, but one reviewer explained why: “Realize that you’re eating beans, not wheat, so portions should be smaller.”
Which, at the end of the day, is a good thing, no?
Also Check: Ezekiel Gluten Free English Muffins
How Do You Cook Gluten
Most gluten-free pasta is cooked the same way as white pastain boiling water for about 8 to 12 minutes, depending on the pasta type. But some gluten-free pastas differ. For example, the Cappellos Almond Flour Fettuccine comes frozen and only needs to sit for a few minutes in hot water.
Each pasta will have the directions written out on the box. Its especially important to follow these cooking instructions, as gluten-free pastas can overcook quickly, becoming mushy and sticky.
Papa Vince Low Gluten
WHY WE LIKE IT: Thanks to this gluten-free pasta’s tumminia wheat and high fiber content, it is a great choice for people with sensitive stomachs.
Individually pasta size may be too long for children
This gluten-free pasta contains tasty tumminia flour, which is a wheat derivative that is very easy on stomachs. It also offers a very wheaty flavor and finger-length, springy, and twisting shape that retain pasta sauces much more heavily than our #1 pick Banza Chickpea. Gluten-Free Pasta Saving precious pasta sauce makes this a winner in our book.
On the health side, this gluten-free pasta is very high in fiber at six grams a serving, roughly five or six times more than traditional pasta. It also contains zero grams of sugar and ranks low on the glycemic index, which works for people with diabetes. Note, each serving as much less protein than our #1 pick . Kudos for being GMO and additive-free, which has been known to cause health defects. Also, be sure to check out Gadget Reviews list of the best pasta makers if youre interested in DIY project.
WHY WE LIKE IT: This gluten-free pasta is made of count and rice with a smooth texture, a great choice for people preferring a less pasty and “sticky” pasta.
Not as nutritious as chickpea pasta
Some elbows were not hollow and failed to cook correctly
Not as easy to consume by younger children
Lower nutritional value compared to others
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