Starches and grains
Cooked lentil or chickpea pasta
Nutrition facts
Serving: 1 cup cooked (150 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 225 kcal | |
| Protein | 16.5 g | |
| Carbs | 37.5 g | |
| Fat | 1.8 g | 2 % |
Values per serving, calculated from typical label values: this food has no equivalent in the USDA database.
What the label does not say
- No USDA reference exists for this food: the values come from labels, and they vary from one brand to another depending on the legume used and the added ingredients. Read the label of the product you buy.
- Made from red lentil or chickpea flour, they bring markedly more protein and fibre than wheat pasta for the same cooked serving; the wheat pasta table does not apply to them.
Preparation
They cook a few minutes faster than wheat pasta and fall apart if you cook them too long; the water foams because of legume saponins, which is normal. As with any pasta, some of the water-soluble B vitamins go into the cooking water.
To mention to a professional
- Legumes contain galacto-oligosaccharides (GOS), fermented in the colon and a source of gas; if you follow a low-FODMAP diet supervised by a professional, these pastas are rich in them.
- Chickpea and lentil are documented allergens, more frequent in Mediterranean countries; if you are allergic to legumes (peanut, soy, lupin), mention it.
Sources
- Manufacturers' labels (values vary)
- Monash University, FODMAP database
- Hurrell and Egli, 2010 (non-heme iron)
- Martínez San Ireneo et al., 2008 (legume allergy in the Mediterranean region)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.