How many calories are in Pasta with Chickpeas, Tomato, and Spinach?

One serving has 395 kcal. The recipe makes 4 servings (4-ounce each).

How much protein is in Pasta with Chickpeas, Tomato, and Spinach?

19 g of protein per serving, with 68 g of carbohydrates and 8 g of fat.

What do I need to make Pasta with Chickpeas, Tomato, and Spinach?

12 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) and 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

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 per serving

19 gprotein

68 gcarbohydrates

8 gfat

4servings (4-ounce)

Prep: 20 min · Cook: 60 min

Ingredients

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

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	395 kcal
Total fat	8 g	10%
Saturated fat	2 g	10%
Cholesterol	4 mg	1%
Sodium	303 mg	13%
Total carbohydrates	68 g	25%
Dietary fiber	13 g	46%
Total sugars	9 g
Added sugars	0 g	0%
Protein	19 g	38%
Vitamin D	0 µg	0%
Calcium	218 mg	17%
Iron	5 mg	28%
Potassium	849 mg	18%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Grains: 2 ounces
Vegetables: 2 cups

Directions

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.

Notes

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

Source

USDA Center for Nutrition Policy and Promotion

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/pasta-chickpeas-tomato-and-spinach, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.