¿Cuántas calorías tiene Pasta with Chickpeas, Tomato, and Spinach?

Una ración tiene 395 kcal. La receta da para 4 raciones (4-ounce cada una).

¿Cuánta proteína tiene Pasta with Chickpeas, Tomato, and Spinach?

19 g de proteína por ración, con 68 g de carbohidratos y 8 g de grasa.

¿Qué necesito para preparar Pasta with Chickpeas, Tomato, and Spinach?

12 ingredientes: 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) y 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

Esta receta está en inglés. La información nutricional y las preguntas están traducidas.

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 por ración

19 gproteínas

68 gcarbohidratos

8 ggrasas

4raciones (4-ounce)

Preparación: 20 min · Cocción: 60 min

Ingredientes

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

Los enlaces "información nutricional" llevan al alimento genérico más parecido en FoodFactly, por 100 g.

Información nutricional por ración

Nutriente	Por ración	% DV
Calorías	395 kcal
Grasas totales	8 g	10%
Grasas saturadas	2 g	10%
Colesterol	4 mg	1%
Sodio	303 mg	13%
Carbohidratos totales	68 g	25%
Fibra alimentaria	13 g	46%
Azúcares totales	9 g
Azúcares añadidos	0 g	0%
Proteínas	19 g	38%
Vitamina D	0 µg	0%
Calcio	218 mg	17%
Hierro	5 mg	28%
Potasio	849 mg	18%

Análisis nutricional por ración publicado por el USDA con la receta. % VD: porcentaje del valor diario de la FDA para adultos.

Grupos de alimentos MyPlate por ración

Grains: 2 ounces
Vegetables: 2 cups

Preparación

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.

Notas

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

Fuente

USDA Center for Nutrition Policy and Promotion

Publicada en USDA MyPlate Kitchen (www.myplate.gov/recipes/pasta-chickpeas-tomato-and-spinach, cerrado por el USDA en enero de 2026; copia archivada). Obra del gobierno federal de EE. UU., de dominio público.

Información nutricional general, no consejo médico.