Hvor mange kalorier er der i Pasta with Chickpeas, Tomato, and Spinach?

En portion har 395 kcal. Opskriften giver 4 portioner (4-ounce hver).

Hvor meget protein er der i Pasta with Chickpeas, Tomato, and Spinach?

19 g protein pr. portion med 68 g kulhydrat og 8 g fedt.

Hvad skal jeg bruge til Pasta with Chickpeas, Tomato, and Spinach?

12 ingredienser: 1 small yellow onion (peeled and chopped into 1/4 pieces), 8 ounces medium-size whole-wheat pasta (such as rotini or shells), 1 tablespoon vegetable oil, 2 cloves garlic (peeled and minced), 2 carrots (scrubbed and diced into 1/4-inch pieces) og 1 celery stalk (diced into 1/4-1/2-inch pieces) ….

Pasta with Chickpeas, Tomato, and Spinach

Name: Pasta with Chickpeas, Tomato, and Spinach
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 4 servings
Ingredients: 1 small yellow onion (peeled and chopped into 1/4 pieces); 8 ounces medium-size whole-wheat pasta (such as rotini or shells); 1 tablespoon vegetable oil; 2 cloves garlic (peeled and minced); 2 carrots (scrubbed and diced into 1/4-inch pieces); 1 celery stalk (diced into 1/4-1/2-inch pieces); 1/2 teaspoon dried rosemary; 1 can 16-ounce low sodium chickpeas (drained and rinsed with cold water); 1 can 14.5-ounce low-sodium diced tomatoes (including the liquid); 2 cups spinach (washed and chopped); 1/2 teaspoon chopped red pepper flakes (optional); 1/4 cup grated Parmesan cheese

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Chickpeas, tomatoes, spinach, and a hint of rosemary make this delicious pasta dish. Served warm with a sprinkle of Parmesan, this quick and easy recipe make.

395kcal pr. portion

19 gprotein

68 gkulhydrat

8 gfedt

4portioner (4-ounce)

Forberedelse: 20 min · Tilberedning: 60 min

Ingredienser

1 small yellow onion (peeled and chopped into 1/4 pieces) næringsindhold
8 ounces medium-size whole-wheat pasta (such as rotini or shells) næringsindhold
1 tablespoon vegetable oil næringsindhold
2 cloves garlic (peeled and minced) næringsindhold
2 carrots (scrubbed and diced into 1/4-inch pieces) næringsindhold
1 celery stalk (diced into 1/4-1/2-inch pieces) næringsindhold
1/2 teaspoon dried rosemary næringsindhold
1 can 16-ounce low sodium chickpeas (drained and rinsed with cold water) næringsindhold
1 can 14.5-ounce low-sodium diced tomatoes (including the liquid) næringsindhold
2 cups spinach (washed and chopped) næringsindhold
1/2 teaspoon chopped red pepper flakes (optional)
1/4 cup grated Parmesan cheese næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	395 kcal
Fedt i alt	8 g	10 %
Mættet fedt	2 g	10 %
Kolesterol	4 mg	1 %
Natrium	303 mg	13 %
Kulhydrat i alt	68 g	25 %
Kostfibre	13 g	46 %
Sukkerarter i alt	9 g
Tilsat sukker	0 g	0 %
Protein	19 g	38 %
D-vitamin	0 µg	0 %
Calcium	218 mg	17 %
Jern	5 mg	28 %
Kalium	849 mg	18 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Grains: 2 ounces
Vegetables: 2 cups

Fremgangsmåde

To cook the pasta, fill the pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes. Just before draining, reserve 1 1/2 cups of the pasta water. Drain the pasta and set aside.
While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.
Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.
Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes, if desired.
Mix well and serve immediately, garnished with Parmesan cheese.

Noter

Kale can be used instead of spinach. Learn more about: Onions Garlic Carrots Celery Herbs Tomatoes Spinach

Kilde

USDA Center for Nutrition Policy and Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/pasta-chickpeas-tomato-and-spinach, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.